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%)
5-5-5-3-3
Bench Press
Slowly work up in weight to something moderate for the day
Metcon
Metcon (No Measure)
NOT FOR TIME
15 Min Window
12 Wallballs (20,14)
8 Toes to Bar
15 Cals on rower