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)