Adelphos Athletics – CrossFit
Warm-up (No Measure)
“Let the beauty we love be what we do. There are hundreds of ways to kneel and kiss the ground.” ―Rumi
Warm-up
Warm Up 1 (No Measure)
30 2-WAY ROLL OVERS
30 2-WAY BAND PULL APARTS
20 PVC GOOD MORNINGS
20 PVC SHOULDER PRESS
20 AIR SQUATS
15 PUSH UPS
15 SIT UPS
**2 ROUNDS**
Metcon
Metcon (5 Rounds for distance)
5-4-3-2-1 minute
Max Distance Row
-Rest 1 minute Between sets-
Assistance Work
Warm-up (No Measure)
5 sets
10 Dumbbell Bicep Curl (each)
20-30 Second Hollow Hold
10 Single Arm Dumbbell Step Up (each)
Cool Down
Warm-up (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose