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 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