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 do 10 Cals on Bike
Metcon
Metcon (No Measure)
NOT A SPRINT JUST MOVE THROUGH IT
15 Minute Window
20 Double Unders
10 Power Cleans (135,95)
20 Double Unders
10 Ball Slams