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 (3×10. Find the heaviest weight you can do for 10 r)
10 v ups after each set
Metcon
Metcon (Time)
5 Rounds
15 Box jumps
25 Sit ups
14 DB Snatches (50,35)