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@70%)
After each set
10 reverse flys
10 DB curls
Metcon
Metcon (Time)
5 rounds
9 push press (95,65)
12 hang cleans
20 double Unders