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