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 Bench @40%
5 Bench @50%
5 Bench @60%
Between sets
30 Second Hollow Hold
Metcon
Metcon (No Measure)
NOT FOR TIME
4 Rounds
12 Hang Snatches (95,65)
12 Toes to Bar
12 Front Squats