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
Shoulder Press (5×5@60%)
8 burpees after each round
Metcon
Metcon (Time)
5 Rounds
12 Push Press (95,65)
9 Slam Balls (30,20)
6 Pistols