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 Press
Regular bench press but with Dumbbells
4×10 You Choose the weight
10 Cal Bike after each set
Metcon
Metcon (No Measure)
NOT FOR TIME
1-2-3-4-5-6-7-8-9-10
DB Front Squat (50,35)x2
Toes to Bar