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 (Using 65 to 70% of your 1RM)
5×5 Bench Press
Between each set
15 Beaded rope double unders
Metcon
Metcon (No Measure)
In a 12 minute window
10 Deadlifts (185,125)
8 Bar over Burpees
200m Row (under 1:40/2:00)
6 HSPUs