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@70% with a 3 second pause at the chest)

Metcon

Metcon (Time)

For Time

•Buy in

75 Double unders

• Then

4 Rounds

8 Push Press (95,65)

8 Box jumps