Adelphos Athletics – CrossFit

Warm Up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Crossover Symmetry or Banded 7’s + Hip Halo Warm Up

-into-

3 sets

5 Cal Bike

5 Inch Worms

5 Muscle Snatch (empty bar)

5 Snatch Push Press (empty bar)

5 Overhead Squats (empty bar)

Metcon (Time)

10 Rounds

8 Dumbbell Bench (50s/35s)

16/14 Calorie Bike

Core Work (No Measure)

4 Rounds

20 Abmat Situps

30 Sec Plank

30 Flutter Kicks (each side)

30 Sec Side Plank (Right)

30 Sec Side Plank (Left)

15 Seated Oblique Twists w/ medball (each side)

Mobility (No Measure)

1 min lacrosse ball pec smash (each side)

1 min overhead elbow grab tricep stretch (each side)

1 min tricep lacrosse ball smash (each side)

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