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
Dumbbell Chest Fly (5×6 you choose the weight. )
Between sets foam roll and stretch parts that are nagging and sore from this week
Metcon
Metcon (No Measure)
Not for time
5 rounds
500 m Row
15 S2OH (95,65)
Max unbroken T2B