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