Adelphos Athletics – CrossFit

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Warm-up

Warm-up (No Measure)

Monster Walk Warmup x2

-into-

3 sets:

30-sec easy row

10 yd walking lunge

10 yd walking lunge backwards

5 Muscle Cleans

5 Hang Power Cleans

5 Front Squats

Metcon

Metcon (No Measure)

7 sets:

200/175m Row

20 Jumping Split Lunges

4 Squat Cleans (185/125)

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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