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)