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
Metcon (No Measure)
15 minute window to complete as many rounds as you can
8 Bench press (135,95)
10 banded front raises
6 box jumps
Metcon
Metcon (No Measure)
10 Rounds for completion
10/7 Cal on bike
10 RKB Swings (53,35)
5 Pull ups