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 70%)
5-5-5-5-5+
Bench Press
Make small jumps as you work up in weight.
10 Plank Push Ups after each set
Metcon
Metcon (No Measure)
Not for time
15-12-9-6-3
Deadlifts (185,125)
Toes to bar
Cal Bike