Adelphos Athletics – CrossFit
Warm-up (No Measure)
“A failure establishes only this: that our determination to succeed was not strong enough.” —Hoshang N. Akhtar
Warm-up
Warm-up (No Measure)
Banded 7’s
– into –
3 sets
1:00 Assault Bike (easy-moderate)
3 Inch Worms
10 Alternating Box Step Ups
10 Dumbbell Goblet Squats
Metcon
Metcon (Time)
4 Wall Walks
100ft Front Rack Double DB Lunge (50’s/35’s)
4 Wall Walks
40/32 Cal bike
4 Wall Walks
40 Double DB Squats (50’s/35’s)
4 Wall Walks
Assistance Work
Warm-up (No Measure)
Body Row on Racked Barbell 5×10
Tricep Dips 4×10
Barbell Hip Raise 5x 20 reps
Cool Down
Warm-up (No Measure)
1 min seal pose
1 min bicep stretch on wall
1 min tricep lacrosse ball smash (each side)