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

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