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 (Work up to your 65%)
6 Rounds
3 Bench Press
8 Cal Bike
30 Second hollow hold
Metcon
Metcon (No Measure)
Not for time
6 Rounds
200m Row
20 Double Unders
10 Hang Cleans (75,55)