Adelphos Athletics – CrossFit

Warm Up

2:00 Machine

-into-

Every minute (7 minutes)

4 Wall Ball Thrusters (light)

6 Push-ups

8 Sit Ups

Metcon (Time)

7 rounds

Min 1: 20 Wall Balls (20/14)

Min 2: 10 Handstand Push-ups

Min 3: 16 Alternating V-ups

Cool Down

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)

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