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 Press @65%
5 Bench Press @75%
5+ Bench Press @85%
Between Rounds
Row 200m
Metcon
Metcon (No Measure)
NOT FOR TIME
20-35-50
Air Squats
Sit Ups
50-35-20
Push Ups
Sit Ups