CrossFit Adelphos – 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 (Work up to a heavy set of 3 for the day)
Accumulate 40 DB Shoulder presses during this time as well. Use whatever weight that you feel is necessary.
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP
10 Push Press (95,65)
10 Box Jumps
10 V-Ups
200m Run