Adelphos Athletics – CrossFit
Warm-up (No Measure)
“They say you should know your limits and work within them. But how can you really know your limits unless you try to expand them?” ―Jonathan Cainer
Warm-up
Warm-up (No Measure)
2:00 Row
-into-
3 sets:
5 Single Arm Ring Rows (each arm)
10 Single Arm Dumbbell Shoulder Press (light/each arm)
10 Hollow Rocks
-into-
2 sets: (empty bar)
3 Shoulder Press
3 Push Press
3 Split Jerks
Weightlifting
Split Jerk
Split Jerk 2×5
2 Split Jerks x 5 sets (light/moderate)
* Complete 1 set every minute for 5 minutes *
Metcon
Metcon (No Measure)
3 Rounds
21 Right Arm Dumbbell Shoulder to Overhead (35/20)
8 Strict Pull Ups
21 Left Arm Dumbbell Shoulder to Overhead (35/20)
8 Strict Pull Ups
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)