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 (5×6@70%)
After each set a fast set of atleast 15 push ups
20 Double Unders
Metcon
Metcon (No Measure)
Not For Time
6 Rounds
200m Row
12 Devil Presses (35,20)
15 V Ups