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 (5-5-3-3-3-1-1)
Work up to a heavy single for the day. Not a max. Just heavy.
Metcon
Metcon (No Measure)
15 Minutes
Not for measure
10 Ring Dips
12 V Ups
10 Weighted Step UPS (50,35)
Cool Down
Metcon (No Measure)
6 Rounds
10 Hammer Curls
12 Tricep Kick Backs
10 Reverse Flys
12 Strict Presses
All done with DBs