Adelphos Athletics – CrossFit

Warm Up (No Measure)

3 sets:

10 Roll and Reach

20 Banded Side Steps

10 Banded Glute Bridges

-into-

3 sets:

30 Single Unders

5 Back Squats (empty bar-build in weight)

20-second Plank

Back Squat (Back Squat
– 5 sets of 5 reps @ 60% 1RM Back Squat
* Complete a set every 1 minute, on the minute for 5 minutes *)

Metcon (Time)

5 sets

75 Double Unders

25 Push-Ups

– Rest 1:00 between sets –

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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