Adelphos Athletics – CrossFit

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India Handbook

Warm Up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Hip Halo Warmup


3 Rounds:

1:00 Row

25 Single Under

10 Alt. Leg V-Up

5 Wall Ball Front Squats

5 Wall Ball Push Press

2. Workout Prep

1 Set (at workout pace)

5 Wall Balls (at workout weight)

15 Double Unders

5 Toes to Bar

Metcon (Time)

3 Rounds

20 Wall Balls (20/14)

50 Double Unders

20 Toes to Bar

50 Double Unders

~Time Goal- Under 15 Mins

Assistance Work (No Measure)

~Hamstring Ring Curls

4 sets: 10 reps

*Rest 1:30-2:00 b/t sets

~Seated Double DB Shoulder Press

4 sets: 10 reps

*Rest 1:00-1:30 b/t sets

Mobility (No Measure)

1:00 Barbell Quad Smash (each side)

1:00 Couch Stretch (each side)

1:00 Trap Smash (each side)