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 (5×2@80% after each set max push ups)
Metcon (AMRAP – Reps)
Push ups
Metcon
Metcon (Time)
21-15-9
Toes to bar
Box overs (24,20)