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 @75%
3 Bench @85%
1+ Bench @95%
Metcon
Metcon (No Measure)
NOT FOR TIME
7-5-3-1
HSPU
21-15-9-3
DB Step Ups (50,35)x1