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 (3×20 at the heaviest weight you can do all 20 reps)
Metcon
Metcon (No Measure)
4 Rounds not for time
8 Sandbag tosses
12 Back rack lunges (95,65)
16 Push Press (95,65)
20 Sit Ups