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
Bench Press (Work up to a heavy single for today)
Metcon
Metcon (Time)
21-15-9
AKB Swings (53,35)
Burpee Box overs