Adelphos Athletics – CrossFit
Warm-up
Warm-up (No Measure)
3:00 Machine (easy-moderate pace)
-into-
6 min AMRAP
3 Squat/Lunge Complex (Air Squat + Forward Lunge + Stepback Lunge)
5 Bird Dogs
5 Kip Swings
3-5 Strict Pullups
Metcon
Metcon (Time)
With A Partner
50’ Double Dumbbell Front Rack Walking Lunge (35s/20s)
20 Double Dumbbell Deadlifts (35s/20s)
24 Chest to Bar
~~Rest 2:00~~
100’ Double Dumbbell Front Rack Walking Lunge (35s/20s)
-into-
4 Rounds:
10 Double Dumbbell Deadlifts (35s/20s)
12 Chest to bar
~~Rest 2:00~~
150’ Double Dumbbell Front Rack Walking Lunge (35s/20s)
-into-
8 Rounds:
4 Double Dumbbell Deadlifts (35s/20s)
4 Chest to Bar
Assistance Work
Metcon (No Measure)
~Goblet Squats
4 sets: 15 reps
~Seated Dumbbell Calf Raise
4 sets: 15-20 reps
Cool Down
Metcon (No Measure)
1 min couch stretch (each side)
1 min pigeon pose (each side)
1 min quad smash (each side)