Adelphos Athletics – CrossFit

Warm-up (No Measure)

“You cannot dream yourself into a character, you must hammer and forge yourself into one.” ―Henry David Thoreau

Warm-up

Warm-up (No Measure)

Monster Walk Warmup

-into-

3 sets

30 sec Row

10 Floor Plate Press

3 Goblet Squats (light- focus on tall torso and stable core)

Metcon

Metcon (Time)

5 Rounds

15/12 Cal Bike

20 Pushups

6 Front Squats (185/125)

Assistance Work

Warm-up (No Measure)

4 sets

10 Dumbbell Curls (each)

16 Landmine Twist

10 Landmine RDL (each)
Landmine Twist

https://youtu.be/pO_nyvBVGTY?list=PLNmWOCEX1SUYEV22aBa94WB2Z8Xi2eYGJ

Landmine RDL

https://youtu.be/56nBQuJRnaE?list=PLNmWOCEX1SUYEV22aBa94WB2Z8Xi2eYGJ

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

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