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 (5×3@75% 10 banded front raises between sets)
Metcon
Metcon (Time)
3 Rounds for time
15 Push ups
30 Sit ups
45 Air Squats