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
4 Rounds
4 bench press w/ 3 seconds down, 2 second pause on chest, press up fast. Using 55-60%
After each set you have 60 seconds of six inches/flutter kicks
Metcon
Metcon (Time)
For Time
1-2-3….-9-10-9-8….-2-1
AKB Swings (53,35)
Box Jumps (24,20)