Adelphos Athletics – CrossFit

Warm Up (No Measure)

1 Round Through

10 yd walk on toes

10 yd walk to toes backwards

10 yd walk on heels

10 yd walk feet turned out

10 yd walk feet turned in

10 yd lunge walk-arms locked out overhead

10 yd lunge walk – torso twist towards forward leg

10 yd butt kickers

10 yd high knees

-into-

Crossover Symmetry Warm-up

or

Banded 7’s

Metcon (3 Rounds for reps)

12 min AMRAP

200m Run

10 Strict Pull-Up

-Rest 2 Min-

12 min AMRAP

200m Run

20 Push-Up

-Rest 2 Min-

12 min AMRAP

200m Run

30 Air Squat

– 2 options –

#1 at bodyweight

#2 with 20lb/14lb Vest (advanced)

Scoring: The 200m run is worth 4 reps. Every 50m run is a rep.

Mobility (No Measure)

1 min couch stretch (each side)

1 min twisted cross (each side)

30 sec bicep stretch on wall (each side

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