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 (3-3-3-3-3 work towards a heavy triple for today)
15 palm up band pull apart between rounds
Metcon
Metcon (Time)
5 Rounds
40 Double unders
20 Wallballs (20,14)
10 DB Box Step Ups (50,35)
Hold one DB in a goblet position through the workout.