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