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%)
6 Bench Press
10 Cal Bike
4 Bench Press
10 Cal Bike
2 Bench Press
10 Cal Bike
Go up in weight as you feel comfortable
Metcon
Metcon (No Measure)
12 Min Window
1-3-5-7-9-11……
Toes to bar
Push Press (115,75)
Bar over burpees
NOT FOR TIME just stay moving for the 12 minutes