Adelphos Athletics – CrossFit

Warm Up (No Measure)

Tabata

6 sets each (20-seconds on/10-seconds off)

Air Bike

Jump Rope

5 Banded Back Squats (empty bar)

Back Squat (Back Squat 5×5

5 Back Squat x 5 sets @70% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *)

Metcon (Time)

Every 3:00 (5 sets)

12/10 Calorie Air Bike

60 Double Unders

12/10 Calorie Air Bike

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

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