Adelphos Athletics – CrossFit
Warm-up (No Measure)
It’s in the mistakes where the lessons are learned, where real growth begins.
Joan Butman
Warm-up
Warm-up (No Measure)
2:00 Row
-into-
3 sets:
15 PVC Passthroughs
15 Banded Air Squats
5 Step Back Lunges (each leg)
Metcon
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP
10 Wall Balls (20,14)
50 Double Unders
10 Dbl Dumbbell Push Press (50,35)
50 Double Unders
Cool Down
Warm-up (No Measure)
1 min Foam roll lats (each)
1 min Foam roll calves (each)
1 min trap smash with Barbell (each side)