Adelphos Athletics – CrossFit
Warm Up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s
-into-
3 sets:
2 Strict Pull Ups
2 Burpee Box Get Overs (low height, practice transition)
5 Wall Ball Front Squats
5 Wall Ball Push Press
Metcon (Time)
Teams of 2
30 Strict Pull Ups
50 Burpee Box Get Overs (30/24)
300 Wall Balls (20/14)
50 Burpee Box Get Overs (30/24)
30 Strict Pull Ups
Individual
15 Strict Pull Ups
25 Burpee Box Overs (30/24)
100 Wall Balls (20/14)
25 Burpee Box Overs (30/24)
15 Strict Pull Ups
Mini Pump (No Measure)
4 Rounds
10 Barbell Back Squat @ moderate weight – maintain quality RPE 7
10 Lying DB Hamstring Curl @ Moderate weight – maintain control and quality RPE 7
10 Back Racked Bar Box Step-Ups @ moderate weight – maintain quality RPE 7
15 Standing Barbell Calf Raise @ moderate weight – maintain quality RPE 7
-Rest 3 min b/t rounds-
Mobility (No Measure)
1 min Seal Pose
1 min Bicep stretch on wall
1 min Tricep lacrosse ball smash (each side)