Adelphos Athletics – CrossFit

Warm-up (No Measure)

“Let fear be a counselor and not a jailer.” —Tony Robbins

Warm-up

Warm-up (No Measure)

1:00 on Each Machine (moderate pace)

(Bike, Row)

– into –

3 sets

10 Sit-Ups

6 Box Overs

8 Alternating Hang Dumbbell Clean and Shoulder Press (lightweight)

Metcon

Metcon (3 Rounds for reps)

3 Rounds (go through each workout below, then repeat 2 more rounds of each as they are laid out)

AMRAP 3 Minutes

500m/400m Row

Max Alternating V-Ups

-rest 60 seconds-

AMRAP 3 Minutes

500m/400m Row

Max Box Jump Overs (24/20)

-rest 60 seconds-

AMRAP 3 Minutes

500m/400 Row

Max Hang DB Clean and Jerk (50/35)

-rest 60 seconds-

-no additional rest between rounds-

Assistance Work

Metcon (No Measure)

Seated Arnold Press

4 sets: 10 reps

*Build to a moderate weight; stay the same or build across sets

Standing DB Lateral Raise

4 sets: 10 reps

*Build to a light/moderate weight, stay the same or increase across sets

Cool Down

Warm-up (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min calf stretch against wall (each side)

1 min foam roll upper back

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