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
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
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