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 your 75-80%)
1-1-1-1-1
Bench Press
Start light to really warm up well then start into it. Not meant to max out but work for a heavy weight for the day. Save a little in the tank
Between sets
10 Empty bar HighPulls
12 Shoulder Presses
Metcon
Metcon (No Measure)
NOT FOR TIME
3 Rounds
9 Push Press (95,65)
9 Bar Over Purpees
6 Push Press
6 Bar Over Burpees
3 Push Press
3 Bar Over Burpees