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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


Bench Press

In 12 Minutes work up to a heavy 3 reps for the day.

Between sets do 5 Bottoms up KB Presses each arm. You choose the weight. Make it challenging but not brutal.


Metcon (No Measure)

With a 15 Minute Window

15 V Ups

10 Deadlifts (115,75)

5 Power snatches (115,75)