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


Push Press (3×10 working up to a 10 rep max today)


Metcon (AMRAP – Reps)

4 rounds

1 Minute per round

Air Squats

Push ups

Double Unders

Your lowest score per movement will be what is added together to get your score