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
Metcon (No Measure)
5 Rounds
15 Hammer Curls
15 Plate Tricep extentions
15 Russian Twists
Metcon
Metcon (Weight)
4 Rounds
8 Bench Press @65%
8 Burpee box Overs
8 AKB Swings