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
Metcon
Warm-up (No Measure)
5 rounds not for time
Max reps Bench @60%
10 Cal on Bike
Metcon (No Measure)
Not for time but still try and move
12-11-10-9…..2-1
DB Curls (35,20)
DB Box Step overs