Adelphos Athletics – CrossFit
Warm-up (No Measure)
“When it comes to getting things done, we need fewer architects and more bricklayers.” —Colleen C. Barrett
Warm-up
Warm-up (No Measure)
3:00 Bike (Alternate between 30 seconds Fast/30 seconds easy)
– into –
3 sets (8 minutes max)
10 Single Arm Russian kettlebell swings (each)
10 Air Squats + 2-second pause at the bottom
10 Alternating Box Step Ups
3 Inch Worms
Metcon
Metcon (No Measure)
5 Rounds
20/15 Calorie Assault Bike
20 AKB Swings (53/35)
50ft Kettlebell Walking Lunge (53/35)
Assistance Work
Warm-up (No Measure)
3 sets
12 Single Arm Strict Press (each)
12 Single Arm Bent Over Row (each)
* Stay light with each movement and focus on smooth/controlled reps *
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)