Adelphos Athletics – CrossFit
Warm-up (No Measure)
“I have always admired the ability to bite off more than one can chew – and then chew it.” —William DeMille
Warm-up
Warm-up (No Measure)
Monster Walk Warmup
-into-
3 sets (10 minutes)
1 min machine of choice
5 Wall Ball Front Squats
5 Wall Ball Push Press
5 Wall Ball Thrusters
20 Alternating V-Ups
Metcon
Metcon (Time)
6 rounds
25/20 Calorie Row
25 Wall Balls (20/14)
Rest 5:00
6 sets (1:1)
25/20 Calorie Row
-Rest 1:1 after each-
Assistance Work
Warm-up (No Measure)
~~~Standing Alternating DB Shoulder Press
4 sets: 10 reps (each side)
*Rest 1:00-1:30 b/t sets
~~~Plate Front Raise
4 sets: 10 reps
*Rest 1:00-1:30 b/t sets
~~~Glute Bridges
5 sets: 20 reps; unloaded or holding a plate or DB
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