Adelphos Athletics – CrossFit

Warm-up

Warm-up (No Measure)

Monster Walk Warmup x2

-into-

4 Rounds (Quick):

5 Scap Pullups

10 Plate Toe Taps (each side)

2 Box Jump Overs (practice transition over the box)

5 Thrusters (empty bar build across)

Metcon

Metcon (No Measure)

Every 5:00 (5 sets)

15 Pull-ups

12 Box Jumps (24/20)

9 Thrusters (115/80)

Cool Down

Warm-up (No Measure)

1 min foot smash with lacrosse ball (each side)

1 min pec smash on rig with lacrosse ball (each side)

1 min foam roll lats (each side)

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