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 (Weight)
4 Sets
8-10 Moderatly Heavy Bench Press
1 Min. Russian Twists w/ 5lb plate for max reps
Metcon
Metcon (No Measure)
NOT FOR TIME
5 ROUNDS
15/12 Cal Bike
10 Hang Cleans (95,65)
8 Front Squats
6 Push Press