Adelphos Athletics – CrossFit
Warm Up (No Measure)
3:00 Machine
-into-
3 sets:
30-second Jump Rope
10 V Ups
10 Deadbugs
5 Suitcase Deadlifts (each)
Metcon (Time)
3 Rounds:
75 Double Unders (each/same time)
40 V Ups (Partner holds plank)
40-30-20 Deadlifts (225/155)
Mobility (No Measure)
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)