Adelphos Athletics – CrossFit
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Warm-up
Warm-up (No Measure)
Crossover Symmetry or Banded 7’s
Hip Halo Warmup (A way to save time is to complete the Hip Halo warm-Up between the Crossover Or Banded 7’s warm-up.)
-into-
3 sets
10 ring rows
5 Back Squats (empty bar)
Metcon
Metcon (Time)
30 Pullups
30 Back Squats (115/75)
20 Chest to bar Pullups
20 Back Squats (135/95)
10 Burpee Pull Ups
10 Back Squats (185/125)
RX+
30 Pullups
30 Back Squats (135/95)
20 Chest to bar Pullups
20 Back Squats (185/125)
10 Bar Muscle Ups
10 Back Squats (225/155)
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)