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 (Using 70%)
5×5 all at 70%
Bench
Between sets
12 DBRussian Twists with weight of your choosing
Metcon
Metcon (No Measure)
Not For Time
4 Rounds
12/8 Cal Row
12 Wallballs (20,14)
12 Hang Snatches (75,55)