Adelphos Athletics – CrossFit
“Tough times never last, but tough people do.” —Robert Schuller
Warm-up
Metcon (No Measure)
5 min AMRAP
10-sec handstand hold
3 Push Press (empty bar – build across)
3 Front Squats (empty bar – build across)
3 Overhead Squats (empty bar – build across)
Metcon
Metcon (Time)
4 Rounds
8 Front Squats (95/65)
8 Push-Ups
At 10:00
4 Rounds
12 Back Squats (95/65)
12 Dumbbell Push Press (35/20)
RX+
4 Rounds
8 Overhead Squats (95/65)
6 Strict Handstand Push-Ups
At 10:00
4 Rounds
12 Front Squats (95/65)
10 Handstand Push-Ups
Assistance Work
Metcon (Weight)
3 sets: 10 reps (each side)
*Build to a moderate weight and stay the same or build across all sets.
Single Arm Bench
https://www.youtube.com/watch?v=r9oMkd5rpfw
Standing Tricep Extension w/ band 4×10
Cool Down
Metcon (No Measure)
1 min couch stretch (each side)
1 min quad smash (each side)
2 min foam roll all of lower body