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 (5×4@65% 3 sec down, 2 sec pause, fast press up)
Between sets
8 DB Reverse Flys
8 Hollow Rocks
Metcon
Metcon (AMRAP – Rounds and Reps)
10 Minute Amrap
8 Strict Press (65,45)
8 Box Jumps (24,20)
8 Burpees