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 (75 reps (135,95))
Every time you break
10 V Ups
10 Burpees
Metcon
Metcon (No Measure)
Not for time but stay moving
5 Rounds
250m Row
12 Front Rack Lunges (95,65)
12 Push Press