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 (No Measure)
100 Bench press @55%
1 Minute of Russian twists every time you break (15,10)
Metcon
Metcon (Time)
3 Rounds
30 Wallballs
20/15 AAB Cals
10 Push Press @65%