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)

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