Announcements

Hey Everyone! Starting this Friday Afternoon and going through the weekend they will be resurfacing the parking lot as well as painting parking lines again so we have been asked for those few days to stay off of the parking lot so if we could park at Eat-n-Park and walk over that would be great! We will be back to doing out regular parking on Monday!

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 (5×5 Pause at bottom working to a moderate weight )

Pause fully on your chest for a full 2-3 seconds before pressing out the lift

12 Band Pull Aparts between each set and after the last set

Metcon

Metcon (Time)

For Time

15-12-9

Push Press (75,55)

Pull ups

Burpees
It’s going to hurt. That’s the idea