Adelphos Athletics – CrossFit

Warm Up (No Measure)

2:00 Bike (build in pace)

– into –

3 rounds

10 Single Arm Up Right Row

5 Inch Worms

10 Jumping Air Squats

3 Strict Pull Ups

Metcon (Time)

5 Rounds

10 Shoulder to Over Head (115/75)

30 Double Unders

500m Row

5 Hang Cleans (115/75

30 Double Unders

500m Row

Mini Pump (No Measure)

4 rounds:

10 Weighted Hip Thrust @ moderate weight

10 Alternating Double DB Step Back Lunges (Front Rack) @ moderate weight

10 Single leg DB Romanian Deadlift (each side) @ moderate weight

10 Single Arm KB Situps (Left)

10 Single Arm KB Situps (Right)

60 Sec Plank Hold

*Rest 3 minutes b/t rounds

Mobility (No Measure)

1 min foot smash with lacrosse ball (each side)

1 min pec smash on rig with lacrosse ball (each side)

1 min foam roll lats (each side)