Adelphos Athletics – CrossFit

Warm Up (No Measure)

2 sets:

10 Banded Pull Aparts

20 Banded Side Steps

10 Banded Good Mornings

-into-

3 sets

5 Single Arm Dumbbell Bench (each)

3 Inch Worms

5 Suitcase Deadlifts (each)

5 Dead Bugs

Metcon (Time)

30-25-20-15-10-5

Kettlebell Swings (53/35)

50ft Walking Lunge

Gymnastics: Core Conditioning (No Measure)

All Levels:

3 Rounds (40 seconds on/20 seconds)

Plank Pull Through [use a weight you can control and brace core recommended 35/25 Dumbbell]

-Rest 1:00-

3 Rounds (40 seconds on/20 seconds)

Max Wall Ball Throw Sit Ups

*Use a weight that allows for a non-stop effort

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