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 (Starting at 65%)
In 10 Minutes you will do 3 Reps then jump up 10#, do 3 reps then at another 10#. Get as far as you are able in the 10 minute window
Metcon
Metcon (No Measure)
Not for time
4 Rounds
500m Row
8 Devil Presses (35,20)
50 Double Unders