Adelphos Athletics – CrossFit
Warm-up (No Measure)
“Don’t waste a single second. Just move forward as fast as you can and go for it.” —Rebecca Woodcock
Warm-up
Warm-up (No Measure)
2 Sets
Monster Walk Warmup
-into-
3 sets
5 Back Squats (empty bar- build across sets)
5 Stepback Lunges (each side)
5 Ring Rows
5 Pushups
3 Box Step-ups (each side)
Weightlifting
Back Squat
5 Back Squat x 5 sets @70% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
Metcon
Metcon (AMRAP – Reps)
12 min AMRAP
10 Dumbbell Front Rack Lunges (2×50/35)
5 Pull-ups
5 Box Jumps (24/20)
5 Handstand Push-ups
RX+
12 min AMRAP
16 Dumbbell Front Rack Lunges (2×50/35)
5 Strict Pull-ups
5 Box Jumps (24/20)
5 Strict Handstand Push-ups
Cool Down
Warm-up (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back