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


Dumbbell Press (5×8@ a weight you feel comfy using)

Regular bench press but with Dumbbells
Take at least 5 reps to work on toes to bar or atleast 5 reps at them to try and build better technique and efficiency


Metcon (AMRAP – Rounds and Reps)

15 Minutes but not an all out sprint

12 AKB Swings

10 Push Press (115,75)

8 Cal Bike

10 Air Squats