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 (5×5@65%)
After each round
10 stiff leg KB Deadlift (53,35)
8 Band Pull aparts
Metcon
Metcon (Time)
3 rounds
21 Sit ups
15 Push Ups
9 DB Thrusters (50,35)