Adelphos Athletics – CrossFit

Warm-up

Warm-up (No Measure)

Crossover Symmetry Warm Up or Banded 7’s

-into-

3 sets:

50ft Sled Push (empty)

10 Single Arm Dumbbell Push Press (each)

10 Jumping Air Squats

Metcon

Metcon (Time)

3 sets

21-15-9

Handstand Push Ups

Dumbbell Front Rack Walking Lunge (50s/35s)

~Rest 2 Minutes between sets~

Assistance Work

Warm-up (No Measure)

4 Rounds

10 Elevated Heel Goblet Squat

10 Barbell Romanian Deadlift @ moderate weight – maintain quality

30 yd DB Walking Lunges @ moderate weight – maintain quality

15 Seated Dumbbell Calf Raise @ moderate weight

-Rest 3 min b/t round-

Cool Down

Warm-up (No Measure)

1 min forward fold (wide legs)

1 min seal pose

1 min trap smash with Barbell (each side)

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