Adelphos Athletics – CrossFit

Warm Up (No Measure)

5 sets:

Rowling to 100m

Penalty = Burpee Box Step Overs (Max 5)

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP

2 Devils Presses (50s/35s)

4 Push Ups on DBs

8 Goblet Hold Reverse Lunges

Mini Pump (No Measure)

4 Rounds

10 Supported Single Arm DB Tempo Row (each side) @ moderate weight – maintain quality RPE 7

12 Standing KB Crush Grip French Press @ moderate weight – maintain quality RPE 7

-Rest 2 min between rounds-

Mobility (No Measure)

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

1 min Couch Stretch (each side)

1 min Seal Pose

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