Adelphos Athletics – CrossFit
Warm-up
Warm Up 4 (No Measure)
3 Rounds not for time
15 banded face pulls
5 Burpees
10 Lunges
10 Sit Ups
10 Push Ups
10 Hollow Rocks
Weightlifting
Bench Press (5×8@60% between each set 10 V ups)
Metcon
Metcon (Time)
3 Rounds
10 Box Jumps
8 Push Press (95,65)
6 Hang Cleans
This is meant to be a sprint to get moving.