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
Overhead Squat (5×5 to a moderate weight not heavy go up each set)
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Minute Amrap
15 Cal Row
15 V Ups
15 OH Plate Lunges (45,25)
15 HR Push ups