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

Skill Work

Bench Press (Work up to a heavy single for today)

Metcon

Metcon (Time)

21-15-9

AKB Swings (53,35)

Burpee Box overs