Adelphos Athletics – CrossFit
Warm-up (No Measure)
“Success… seems to be connected with action. Successful (wo)men keep moving. They make mistakes, but they don’t quit.” ―Conrad Hilton
Warm-up
Warm-up (No Measure)
Banded 7’s
-into-
3 sets (8-10 minutes)
30-sec assault bike
6 Alt. Hang Dumbbell Snatches
6 Alt. Hang Dumbbell Clean and Jerks
10-sec Handstand Hold
3 Inch Worms
Metcon
Metcon (Time)
3 Sets:
20 Alt Hang DB Snatches (50/35)
15/12 Cal Assault Bike
20 Alt Hang DB Clean and Jerks (50/35)
5 Wall Walks
Assistance Work
Warm-up (No Measure)
~Barbell Curl 21’s
3 sets: 21 reps
~DB Stepback Lunges
4 sets: 10 (each side)
Cool Down
Warm-up (No Measure)
1 min Banded shoulder overhead distraction + Lunge (each side)
1 min child’s pose
1 min foam roll quads (each side)