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)
Monster Walk Warmup
-into-
4 sets
Row (100-70m)
Wall Ball Thruster (6-10 Reps)
Ring Row (6-10 Reps)
Metcon
Metcon (No Measure)
5 sets
12/10 Calorie Row
10 Wall Balls (30/20)
10 Chest to Bar Pull Ups
10 Wall Balls (30/20)
12/10 Calorie Row
-Rest 2 Minutes between sets-
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)