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 (6×1@85%)
Between sets
:30 second L Sit Hold on floor
Metcon
Metcon (No Measure)
NOT FOR TIME
*8-6-4-2
Squat Clean and Jerks
12 Push Ups
30 Double Unders
*Squat Clean and Jerk Percentages
8-65%, 6-70%, 4-75%, 2-80%