Adelphos Athletics – CrossFit

Warm Up (No Measure)

3 Rounds

“Rowling”

(5 rep Max Burpee Penalty)

-into-

4 min AMRAP

30 sec single/double unders

10 Plate Toe Taps (each side)

10 Heel Toe Rocks

10 Floor Plate Press

Metcon (Time)

1000/800m Row

50 Push-ups

200 Double Unders

50 Push-ups

1000/800m Row

Mayhem Mini-Pump – Chest and Triceps (No Measure)

4 Rounds

15 Standing Tricep Extension w/ band

10 Single DB Bench Press (each) @ moderate weight – maintain quality

-Rest 1 min b/t rounds-

Mobility (No Measure)

1 min lacrosse ball pec smash (each side)

1 min overhead elbow grab tricep stretch (each side)

1 min tricep lacrosse ball smash (each side)

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