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
20 Push Ups
10 Light Reps
Then
5@50%
3@60%
1@70%
Max reps @75%
Metcon
Metcon (No Measure)
20-15-10-5
Plate Sit UPS (45,25)
Hang Snatches (95,65)
Back Rack Lunges