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 (5×3@70%)
Between rounds
4 Strict pull ups
:30 sec hollow hold
Metcon
Metcon (No Measure)
5 Rounds not for time
200m Run
6 Devil Presses (50,35)
6 DB Push Press