Adelphos Athletics – CrossFit

Warm Up (No Measure)

3 set:

2:00 Row

2:00 Bike

(slow and steady)

Metcon (Time)

4 Rounds

40 Double Unders

20 RBS Swings (53/35)

10/10 Bulgarian Split Squats

5 Deadlifts (225/155)

Mini Pump (No Measure)

3 Rounds

10 Banded Pushups

10 Single Arm KB Situps (Left)

10 Single Arm KB Situps (Right)

100ft KB Overhead Walk (50L/50R)

Mobility (No Measure)

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

1 min calf stretch against wall (each side)

1 min foam roll upper back