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 Rounds
5 Bench Press @70%
10 Band Pull Aparts
30 Second Hollow hold
Metcon
Metcon (No Measure)
15 Minutes (Move through not sprint)
1 Pull up
5 Hang Snatches (95,65)
20 Double Unders
*After you finish a round add 2 Pull ups to the next Round