Adelphos Athletics – CrossFit

Warm Up (No Measure)

2 sets:

10 Roll And Reach

10 Scorpions

10 Dynamic Squat Stretches (Russian Baby Makers)

-into-

3 sets

:30 sec Row

4 Box Jumps

:30 Jump Rope

5 Deadlifts (empty bar – build across sets)

Deadlift (Deadlift 5×5

5 sets of 5 Deadlifts @75% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *)

Metcon (Time)

2 Rounds:

At 0:00

45 Crossover Single Unders

15/12 Calorie Row

At 2:00

15/12 Calorie Row

45 Crossover Single Unders

At 4:00

15/12 Calorie Row

15 Box Jump Overs (24/20)

At 6:00

15 Box Jump Overs (24/20)

15/12 Calorie Row

Repeat for another round with sets happening at 8:00, 10:00, 12:00, and 14:00.

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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