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 (5×5@70%)
Between sets do
10 Inch worms
Metcon
Metcon (No Measure)
NOT FOR TIME
5-10-15-20
Cal Bike
Box Jumps (24,20)
Hang clean (115,75)