Adelphos Athletics – CrossFit

Warm Up (No Measure)

2:00 Run

-into-

8:00 AMRAP

:30 Jump Rope

5 Scap Pull Ups

5 Up Downs

2 Low Bar Muscle Up Transitions

Metcon (Time)

“Cheer up dude. It’s Christmas”

4 sets

50 Double Unders

10 Burpee Pull Ups

50 Double Unders

10 Sandbag Squats (125/75)

-rest 2:00 between sets-

Mini Pump (No Measure)

4 Rounds

10 DB Box Step-Ups @ Light-Moderate weight – maintain control and quality RPE 5

15 Seated Dumbbell Calf Raise @ moderate weight – maintain quality RPE 7

-Rest 1 min 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)

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