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

Metcon (No Measure)

5 rounds

8 Pendlay Rows (115,75) w/ 2 second pause hold touching body

8 DB Bench Press

Metcon

Metcon (Time)

For Time

1000m Row

•Then•

5 Rounds

10 T2B

10 Box Overs (24,20)

Xtra Credit

Metcon (No Measure)

Acculturate

25 Kipping HSPUs

~~OR~~

10 Strict HSPUs

Spend 15-20 Minutes on bike at recovery pace only