Adelphos Athletics – CrossFit
Warm-up
Warm-up (No Measure)
Monster Walk Warmup
-into-
7 min AMRAP:
30 sec row (easy pace)
10 heel toe rocks (scoops)
10 plate toe taps (each side)
5 Wall Balls (focus on breathing and arm cycling)
3 Box Jumps (increase in height across warmup)
Metcon
Metcon (Time)
6 sets:
16/14 Calorie Row
15 Wall Ball (20/14)
10 Box Jumps (24/20)
-rest 1 Minute between sets-
Target time each set: 2 minutes -2:30
Assistance Work
Warm-up (No Measure)
Standing Tricep Extension w/ band
4 sets: 15 reps
*Rest 1:00-1:30 b/t sets
Cool Down
Warm-up (No Measure)
1 min foam Roll Quads
1 min foot smash with Lacrosse ball (each side)
30-sec single leg down dog (each side – focus on calf stretch)