Adelphos Athletics – CrossFit
Warm-up (No Measure)
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Warm-up
Warm-up (No Measure)
1-2 Sets:
1:00 Row
25 Single Under
15 Banded Good Morning
1:00 Bike
-Then-
Build to Sandbag weight.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 Minutes
20/16 Cal Bike
50 Double Unders
10 Sandbag Cleans (125/75)
Cool Down
Warm-up (No Measure)
2-3 minutes of easy cardio
1-2 minute calf smash (each side)
2 minute ankle dorsiflexion stretch (each side)