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
Skill Work
Metcon (AMRAP – Reps)
5 rounds not for time
8-10 Single arm DB Incline presses
1 Minute max empty bar curls
Rest 1 Minute between rounds
Metcon
Metcon (Time)
21-15-9
Power snatch (75,55)
HR Push ups
Air Squats