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