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 Rounds

5 Bench Press @70%

10 Band Pull Aparts

30 Second Hollow hold

Metcon

Metcon (No Measure)

15 Minutes (Move through not sprint)

1 Pull up

5 Hang Snatches (95,65)

20 Double Unders

*After you finish a round add 2 Pull ups to the next Round