Adelphos Athletics – CrossFit
Warm-up (No Measure)
“An excuse is the most expensive brand of self defeat you will ever purchase.” ―Johnnie Dent Jr.
Warm-up
Warm-up (No Measure)
1:00 Row
1:00 Bike
-into-
3 sets
10 Seated Dumbbell Shoulder Press (light)
10 Alternating V-Ups
10 Single Arm Kettlebell Swings (light)
10 Walking Lunges + Torso Twist
Metcon
Metcon (Time)
500m Row
20 Handstand Push-ups
100’ Double Kettlebell Front Rack Lunge (2×53/35)
500m Row
100’ Double Kettlebell Front Rack Lunge (2×53/35)
20 Handstand Push-ups
500m Row
Assistance Work
Warm-up (No Measure)
4 Rounds
10 Diamond Pushups
10 Ring Row Feet Elevated
20 Standing Tricep Extension w/ Band Inverted Skull Crusher
10 Seated Alternating DB Curls (each side)
10 overhead plate situps
10 Dip Support Leg Raise
30yd Isolateral DB Farmer Carry (Right Side)
30yd Isolateral DB Farmer Carry (Left Side)
30yd Isolateral Overhead DB Carry (Right Side)
30yd Isolateral Overhead DB Carry (Left Side)
-Rest 2 min b/t round-
Cool Down
Warm-up (No Measure)
1 min couch stretch (each side)
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side