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

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