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
Bench Press (4×10 working towards a 10 rep max)
After each set 5 bottoms up kettlebell presses per side with whatever weight you can complete the lift with
Metcon
Metcon (AMRAP – Rounds and Reps)
10 Min Amrap
3 HSPU
4 Chest to Bar Pull-ups
30 Double Unders