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%)
5-5-3-3-1-1
Bench Press
Take your time and really warm up for this. Not a max out but a heavy single for the day
Metcon
Metcon (No Measure)
NOT FOR TIME
3 Rounds
40 Lunges
30 V Ups
20 Push Press (95,65)
10 Chest to bar pullups