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)