Adelphos Athletics – CrossFit
Warm-up
Warm-up (No Measure)
6 min AMRAP
5 Wallballs
5 Hand Release Pushup
5 Rings Row
4 Box Overs
Metcon
Metcon (Time)
Every 4:00 (5 rounds)
15 Wall Balls (20/14)
10 Pendelay Rows (95,65)
10 Deficit Push-ups (25’s/10’s)
5 Burpee Box Overs (24,20)
RX+
Every 4:00 (5 rounds)
15 Wall Balls (30/20)
10 Pendelay Rows (115,75)
10 Deficit Pushups (45’s/25’s)
10 Burpee Box Overs (24/20)
Assistance Work
Metcon (No Measure)
*Seated Alternating Double DB Shoulder Press
4 sets: 10 reps (each side)
*Glute Bridges
5 sets: 20 reps; unloaded or holding a plate or DB
Cool Down
Metcon (No Measure)
1 min lacrosse ball pec smash (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min tricep lacrosse ball smash (each side)