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.