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
Regular bench press but with Dumbbells
5 Rounds
6-8 DB Bench Presses
12 Palm up band pull aparts
Max Unbroken Push UPs
Metcon
Metcon (No Measure)
NOT FOR TIME
2 rounds
30 Cal Bike
16 Burpees
20 Sit Ups