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 (4×15 reps at your 50%)
Between sets do 8 reverse DB Flys
Metcon
Metcon (Time)
For time
20-15-10
DB Snatches (50,35)
Wallballs (20,14)
Directly into
10-15-20
Burpee
Calorie on the rower