Adelphos Athletics – CrossFit
Warm-up (No Measure)
“Our truest life is when we are, in dreams, awake.” ―Henry David Thoreau
Warm-up
Warm-up (No Measure)
Monster Walk Warm up
Banded 7’s
-into-
1-2 Sets
10 Single Arm Suitcase Deadlifts (each side) (moderate)
15 Banded Good Mornings
0:20 Side Plank (each side)
150m Row
Metcon
Metcon (AMRAP – Reps)
With a Partner
15 min AMRAP
3-6-9-12-15….
Deadlifts (225/155)
Calorie Row
Assistance Work
Warm-up (No Measure)
4 Sets
10 Seated Single-Arm Dumbbell Z-Press
10 Bent-over Double Dumbbell Rows
Cool Down
Warm-up (No Measure)
1 min lying 90/90 hip stretch (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min Thread the Needle (each)