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%. 30 second hollow hold after each set)
Metcon
Metcon (Time)
For Time
25-20-15-10-5
DB Snatch (50,35)
Sit ups