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

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