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 (8×3@55-60%)
Keep reps fast and no pauses between reps
Follow each set by 10 Cal Bike
Metcon
Metcon (Time)
For Time
31 Push Press (95,65)
31 Pull Ups
31 Deadlifts
31 Sit Ups
31 Box Jumps
31 Cal Row
31 AKB Swings
31 Double Unders
31 Slam Balls
31 Walking Lunges
31 Wallballs
31 Push Ups