Adelphos Athletics – CrossFit
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Warm-up
Warm-up (No Measure)
3 sets:
1 min row (easy pace)
30-sec single/double unders
5 Bird Dogs (each side)
10 Double Dumbbell Front Squats (light)
Metcon
Metcon (Time)
500/450m row
100 double unders
50 Dumbbell Front Squats (50s/35s)
100 double unders
500/450m row
Target time: 14-16 minutes
Time cap: 20 minutes
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)