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