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 @50%
5 Bench @55%
5 bench @60%
Between sets 16 total Goblet Lunges with a dumbbell. You choose the weight.
Metcon
Metcon (No Measure)
NOT FOR TIME
6 Rounds
8 AKB Swings (53,35)
4 Clean & Jerks (165,115)
200m Run