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 around your 75%)
3-3-1-1-1-1
Bench Press w/ pause at bottom
Between sets
10 Palm up Bent over rows
10 barbell curls
Metcon
Eleven 11 (AMRAP – Reps)
AMRAP in 11 minutes
11 Burpee Box Step-Overs*
11 Dumbbell Thrusters (35/20 lb)
*Add 1 Rep Each Round