Adelphos Athletics – CrossFit
Warm-up (No Measure)
“The most difficult thing is the decision to act; the rest is merely tenacity.” —Amelia Earhart
Warm-up
Warm-up (No Measure)
Hip Halo Warm-Up
-into-
8 min AMRAP
30 sec row (easy pace)
10 Alt Box Step Ups
5 Double Dumbbell Strict Press (light weight)
Metcon
Metcon (No Measure)
4 sets
20/15 cal row
16 Alt DB Step Ups (50s/35s)
15 Double Dumbbell Shoulder to Overhead (50’s/35’s)
Assistance Work
Warm-up (No Measure)
10 Mins
Pistol Work
Work Positions, Work on mobility, try and find where your weak points are and try to work at them. If you are able to do pistols spend some time doing small sets of them or doing some while holding weight.
Cool Down
Warm-up (No Measure)
1 min standing QL doorway/rig stretch (each side)
1 min foam roll lats (each side)
1 min thread the needle (each side)