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 (6×3@60% with 2 second pause touching chest)
Between rounds
10 banded good mornings
10 Calf raises off 45# plate
Metcon
Metcon (No Measure)
Not for time
5 Rounds
5 HSPU
200m Run
20 Alt. Sledge Hammer Swings