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 (7×4@70%)
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Min Amrap
2 Rounds of Cindy
250m row
~~Cindy~~
5 Pull ups
10 Push ups
15 Air Squats