Adelphos Athletics – CrossFit

Warm Up (No Measure)

2 sets:

20 Banded Side Steps

10 Banded Glute Bridges

10 banded Air Squats

-into-

3 sets:

10 Kip Swings

10 Alt. V-Ups

5 Low Box Jumps

5 Back Squats (empty-build across sets)

Back Squat (Back Squat 5×5

Every 1:00 for 5 minutes perform 5 Back Squats at 60% of 1RM.)

Metcon (Time)

50 V-Ups

50 Box Jump Overs (20)

50 Toes to Bar

50 Jumping Split Lunges

50 Abmat Sit Ups

Mobility (No Measure)

1 min couch stretch (each side)

1 min pigeon pose (each side)

1 min quad smash (each side)

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