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 (Using your 75%)

5 Rounds

3 Bench Press

40 Double Unders

Metcon

Metcon (No Measure)

NOT FOR TIME

5 Rounds

4 HSPUs

8 DB Cleans (50,35)

12 Box Jumps