Adelphos Athletics – CrossFit

Warm-up

Warm-up (No Measure)

Crossover Symmetry or Banded 7s Warm up

-into-

Monster Walk Warmup

-into-

3 sets:

5 Back Squats (empty bar)

5 Shoulder Press (empty bar)

5 Box Jumps (low box)

5 Inchworms

Metcon

Metcon (Time)

For Time

30 Back Squats (135/95)

25 Box Jump Overs (24/20)

20 Strict DB Shoulder Press (35,20)

25 Box Jump Overs (24/20)

30 Back Squats (135/95)

Cool Down

Warm-up (No Measure)

1 min couch stretch (each side)

1 min twisted cross (each side)

30 sec bicep stretch on wall (each side

()