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 sets
30 Double Unders
Metcon
Metcon (No Measure)
Not for time
6 Rounds
5 Power Cleans (135,95)
10 Toes to bar
15 Wallballs