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 (5×5@70-75%)
Between rounds
10 Cal bike
10 Banded Front Raises
Metcon
Metcon (No Measure)
Not for time
5 Rounds
20 Wallballs
15 V Ups
10 Devil Presses (35,20)