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)