Adelphos Athletics – CrossFit

Warm Up (No Measure)

Tabata (20 seconds on/10 seconds rest)

4 sets (each)

Row

Russian Kettlebell Swings

Up Downs

Metcon (Time)

3 Rounds

30/24 Calorie Row

30 Kettlebell Swings (53/35)

Core Work (No Measure)

4 sets:

30 Heel Taps (each side)

30 yd Isolateral DB Farmers Carry (left)

30 yd Isolateral DB Farmers Carry (right) *Rest 1:00 beteen sets

Mobility (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Hand Smash w/ lacrosse ball (each side)