Adelphos Athletics – CrossFit

Warm Up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

1 set:

2:00 Bike

2:00 Row

(slow and steady)

2. Workout Prep

1 set:

5/4 Calorie Bike

5/4 Calorie Row

(at workout pace)

Metcon (Time)

Teams of 2

6 sets (each/1:1)

23/18 Calorie Row

23/18 Calorie Bike

Assistance Work (No Measure)

3 Rounds

10 Banded Pushups

10 Single Arm KB Situps (Left)

10 Single Arm KB Situps (Right)

100ft KB Overhead Walk (50L/50R)

Cool Down (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min calf stretch against wall (each side)

1 min foam roll upper back