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
3 Bench presses @70%
3 Bench Presses @80%
3+ Bench Presses @90%
Between sets
30 Second Hollow Holds
Metcon
Metcon (No Measure)
NOT FOR TIME
10-15-20-25
Calorie Bike
5 HSPU
8 Burpees