Adelphos Athletics – CrossFit


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


Bench Press (Work up to a heavy set of 3 for the day)

Accumulate 40 DB Shoulder presses during this time as well. Use whatever weight that you feel is necessary.


Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

10 Push Press (95,65)

10 Box Jumps

10 V-Ups

200m Run