Adelphos Athletics – CrossFit
Warm Up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
3:00 Machine
-into-
Every minute (7:00)
5/4 Calorie Row
4 Wall Ball Thrusters
3 Box Step Ups
2. Workout Prep
3 sets:
20 Second Row (workout pace)
5 Wall Balls
3 Dumbbell Box Step Ups (work up in weight and height)
Metcon (Time)
Teams of 2
1750/1500m Row
150 Wall Balls (20/14)
1750/1500m Row
100 Dumbbell Box Step Ups (20 for all)(35s/20s)
1750/1500m Row
Individual
850/700m Row
75 Wallballs
850/700m Row
50 Box Step Ups (20″ for all)(35s/20s)
850/700m Row
Mini Pump (No Measure)
4 Rounds
10 Standing Single Arm DB Press @ moderate weight
10 Standing DB Lateral Raise @ moderate weight
10 GHD Hip Raise @ maintain quality
-Rest 3 min b/t round-
Mobility (No Measure)
1:00 Barbell Quad Smash (each side)
1:00 Couch Stretch (each side)
1:00 Trap Smash (each side)