Adelphos Athletics – CrossFit
Warm Up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warm Up
-into-
8 min AMRAP
30-second Single Unders
10 Heel to toe Rocks
5 Low Box Jumps
5 Back Squats (empty bar- build across sets)
Back Squat (Back Squat:
– Heavy Single (10-12 minutes)
* Rest a little longer than normal between sets when you reach heavier weights *)
Metcon (Time)
For Time:
40-30-20-10
Box Jump Overs (20)
20-15-10-5
Stick Sit Ups
Mobility (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