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)

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