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
Skill Work
Metcon (No Measure)
5 rounds
8 Pendlay Rows (115,75) w/ 2 second pause hold touching body
8 DB Bench Press
Metcon
Metcon (Time)
For Time
1000m Row
•Then•
5 Rounds
10 T2B
10 Box Overs (24,20)
Xtra Credit
Metcon (No Measure)
Acculturate
25 Kipping HSPUs
~~OR~~
10 Strict HSPUs
Spend 15-20 Minutes on bike at recovery pace only