Adelphos Athletics – CrossFit

Warm Up (No Measure)

2:00 Row

-into-

6 min AMRAP

30-second Jump Rope

5 Dynamic Squat Stretches.

5 Back Squats (Build in weight)

4 Box Jumps (low)

Back Squat (Back Squat 5×5

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

* Complete a set on the 2 minutes *)

Metcon (Time)

120 Double Unders

40 Dumbbell Front Squats (50s/35s)

20 Box Jump Overs (24/20)

Mobility (No Measure)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)

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