Adelphos Athletics – CrossFit

Warm Up (No Measure)

2 sets:

10 Roll and Reach

10 Push Ups

10 Scorpions

-into-

8 min AMRAP

:45 sec Row

5 Deadlifts (empty-building across)

:30 Jump Rope

5 Cat/Cows

Metcon (AMRAP – Rounds and Reps)

14:00 AMRAP

14/11 Calorie Row

14 Deadlifts (155/105)

28 Crossovers

Core Conditioning (No Measure)

All Levels:

Every 1:00 (8:00)

Odd minute: 30 seconds of Hollow Rocks (OR Hollow Hold)

Even minute: 30 seconds of Strict Hanging Knee Raises

Mobility (No Measure)

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

1 min Couch Stretch (each side)

1 min Bicep Wall Stretch

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