Adelphos Athletics – CrossFit

Warm Up (No Measure)

2 sets:

20 Banded Side Steps

10 Banded Glute Bridges

10 Jumping Air Squats

-into-

3 sets:

20 Line Hops

2x50ft Shuttle Run

5 Wall Ball Front Squat

5 Wall Ball Push Press

Metcon (Time)

50 Wall Ball Thrusters (20/14)

10x50ft Shuttle Run

40 Wall Balls (20/14)

10x50ft Shuttle Run

30 Wall Balls (20/14)

10x50ft Shuttle Run

Mini Pump (No Measure)

4 Rounds

10 Dumbbell Bench Press @ moderate weight – maintain quality

10 Bent Over Banded Tricep Extension @ moderate weight – maintain quality

-Rest 2 min b/t 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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