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 (7×3@75%)
Between sets
10 DB Bent over Flys
10 Banded High Pulls
Metcon
Metcon (No Measure)
Emom 20 Mins
Min 1: Bike 45 Seconds
Min 2: Burpees for 40 seconds
Min 3: Wallball 30 seconds
Min 4: Sit Ups 30 seconds
Moderate Intensity while going through the workout