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