Adelphos Athletics – CrossFit


Warm-up

Warm-up (No Measure)

2x Monster Walk warmup

-into-

7 min AMRAP

30-sec bike

5 Double Dumbbell Front Squats (lightweight)

5 Updowns to Seal Pose + Dumbbell Stepover

Metcon

Metcon (Time)

Teams of 2

8 sets (Every Other Round)

15/12 Cal Bike

12 Double DB Front Squats (50s/35s)

9 Burpee over Dumbbells

Cool Down

Warm-up (No Measure)

1 min foam Roll Quads

1 min foot smash with Lacrosse ball (each side)

30-sec single leg down dog (each side – focus on calf stretch)

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