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 (Stay around 75-80%)
5-5-3-3-3
Bench press
10 empty bar high pulls
15 empty bar shoulder presses
Between rounds
Metcon
Metcon (No Measure)
NOT FOR TIME
10-9-8-7-6-5-4-3-2-1
Hang Snatches (95,65)
Toes to bar