Adelphos Athletics – CrossFit
Warm-up (No Measure)
“Congratulations!
Today is your day.
You’re off to Great Places!
You’re off and away!”
―Dr. Seuss
Warm-up
Warm-up (No Measure)
3:00 Jump Rope (single unders or Bike)
-into-
3 sets
50ft Double Dumbbell Overhead Carry (light)
30 Second Knee Plank
3 Inch Worms
Metcon
Metcon (4 Rounds for time)
4 sets (1 Set every 6 Minutes)
15/12 Calorie Row
3 Wall Walks
50 Double Unders
3 Wall Walks
15/12 Calorie Row
Cool Down
Warm-up (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose