Adelphos Athletics – 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