Adelphos Athletics – CrossFit
Warm Up (No Measure)
3:00 Jump Rope
-into-
3 sets:
10 PVC Pass Throughs
10 Ring Rows
5 Inch Worms
6 Alternating Dumbbell Snatch
10 Alternating V-Ups
Metcon (Time)
With a Partner
5 Rounds (Each)
500m Row
12 Toes to Bar
10 Deadlifts (185,125)
Mini Pump (No Measure)
4 Rounds:
10 Banded Pushups @ moderate weight RPE 7
10 Inverted Skull Crusher @ moderate weight RPE 7
10 DB Spider Curls @ moderate weight RPE 7
15 Strict Abmat Situps (hands next to head or across chest)
15 Pulse Ups
10 V-ups
30 sec Copenhagen Plank (each side)
20 KB Front Rack Marches (each side)
*Rest 3 minutes b/t rounds
Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose