Adelphos Athletics – CrossFit
Warm-up
Warm-up (No Measure)
3:00 Machine
-into-
3 sets:
10 Box Step Ups
10 Jumping Air Squats
10 Russian Kettlebell Swing
Metcon
Metcon (Time)
100’ Walking Lunge
50 Kettlebell Swings (53/35)
100’ Walking Lunge
40 Kettlebell Swings (53/35)
100’ Walking Lunge
30 Kettlebell Swings (53/35)
100’ Walking Lunge
20 Kettlebell Swings (53/35)
100’ Walking Lunge
10 Kettlebell Swings (53/35)
Assistance Work
Warm-up (No Measure)
4 Rounds
10 Barbell Strict Press @ moderate weight
10 Seated Arnold Press @ moderate weight
10 Standing DB Lateral Raise @ light weight
15 GHD Hip Extension
15 yd lateral band walk (each direction) @ moderate weight band
Cool Down
Warm-up (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose