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 (3×4@85% or as close as you can get)
3×12 KB Front raises with whatever you feel comfortable with weight wise
Metcon
Metcon (AMRAP – Rounds and Reps)
9 Min Amrap
10 AKB Swings (53,35)
5 TTB
30 Double Unders