Adelphos Athletics – CrossFit

Warm Up (No Measure)

**1. Movement Prep/Activation and Increasing Heart Rate**

3:00 Machine (easy pace)

-into-

Hip Halo Warmup

-into-

3 sets (10 minutes)

10 Kip Swings

5 Front Squats (empty bar)

5 Push Press (empty bar)

20 Single Unders

Metcon (Time)

21-18-15-12-9-6

Calorie Bike

Burpees

Mini Pump (No Measure)

4 Rounds

10 Barbell Strict Press @ Moderate weight – maintain control and quality

12 Ring Y Raise @ moderate weight – maintain quality

10 Incline Dumbbell Hammer Curls @ moderate weight – maintain quality

10 Single Arm DB Skull Crusher @ moderate weight – maintain quality

-Rest 3 min b/t rounds-

Mobility (No Measure)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)

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