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 (5×3 working up to around 80%)
After each set 30 second side planks per side
Metcon
Metcon (Time)
4 rounds
30 Air Squats
20 Sit Ups
10 DB Shoulder Presses (35,20)