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@70%)
After each set
20 Russian twists w/ 35,20# DB
Metcon
Metcon (Time)
6 Rounds
6 Goblet Step Ups (53,35)
12 Push ups
18 RKB Swings