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%)
5-3-3-3-1+
Bench Press
You are going for a heavy single for the day not a max. Work up but do not go all out.
Metcon
Metcon (No Measure)
4 Rounds
NOT FOR TIME
8 OH Squats (95,65)
10 Toes to bar
12 Box Overs