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 (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