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 (Using your 75-80%)
5 Rounds
2 Bench Press
200m Run
(8 cal on bike if raining)
Metcon
Metcon (No Measure)
NOT FOR TIME JUST MOVE
10 Minutes
9 Hang Cleans (95,65)
6 Pull ups
3 Air Squats