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
5×6@70%
3 seconds down, 2 second pause, Fast up
Between Rounds
10 Band Pull aparts
10 Band High Pulls
Metcon
Metcon (AMRAP – Rounds and Reps)
This is just to move through and feel out as you go
12 Minutes
200m Row
5 Pull ups
10 Push ups
15 Air Squats