Adelphos Athletics – CrossFit

Warm Up (No Measure)

5 Rounds

“Rowling”

1 Banded Air Squat for every meter over/under 100m

(8 Banded Air Squat Max)

Metcon (Time)

For Time:

100 Air Squats

100/80 Calorie Row

100 Air Squats

Mayhem Mini-Pump –Leg Day (No Measure)

4 Rounds

12 GHD Nordic (Hamstring) Curl @ moderate weight – maintain quality

15 Seated Dumbbell Calf Raise @ moderate weight – maintain quality

-Rest 1 min between rounds-

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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