Announcements
Order your open shirts before the online store closes!
https://shoponep.printavo.com/merch/cfadelphosopen2021/
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
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
Metcon (No Measure)
With a 15 Minute Window
15 V Ups
10 Deadlifts (115,75)
5 Power snatches (115,75)