Adelphos Athletics – CrossFit
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Warm-up
Warm-up (No Measure)
Crossover Symmetry Or Banded 7’s
-into-
4 Rounds
30-sec single/double unders
5 Alternating V-ups (each side)
5 Knees to Elbows
Metcon
Metcon (Time)
Teams of 2
150-120-90-60-30 (Split)
Double Unders
40 Toes to Bar after each set (split)
Target time: Under 15 minutes
Assistance Work
Warm-up (No Measure)
~GHD Hip Extension
5 sets: 20 reps; unloaded or holding a plate or DB
*Rest 1:00-1:30 b/t sets
~Band Pull Through
4 sets: 15 reps
*Rest 1:00-1:30 b/t sets
*Build to a heavy weight band and stay the same as long as form can be maintained
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)