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 (7×3@60%)
3 second decent and explode up.
After each round
8 seated 90/90 hip stretch
Metcon
Metcon (AMRAP – Rounds and Reps)
14 Minute Amrap
10 Toes to bar
12 Weighted step ups (50,35)
14/10 Cal Row