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 60%)
10 Bench Press @60%
12 Double Unders w/ beaded rope
8 Bench Press
12 Dubs w/ Beaded rope
6 Bench Press
12 Dubs w/ Beaded rope
Go up in weight if you feel comfortable.
Metcon
Metcon (No Measure)
12 Rounds Not For Time
12 DB Push Press (35,20)
200m Run
1 Deadlift @70%