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
75 Reps total @60%
Every time you break
10 Plate Sit Ups
Metcon
Metcon (No Measure)
5 Rounds
20 Cal Row
15 Front Squats (135,95)
30 Double Unders