Adelphos Athletics – CrossFit
war: Warm-up (No Measure)
“Success is the sum of small efforts – repeated day in and day out.” – Robert Collier
Warm-up
Warm-up (No Measure)
3:00 Jump Rope
-into-
4 sets: (each machine)
30 Seconds
Assault Bike
Rower
Metcon
Metcon (No Measure)
Every 3:00 (8 sets)
15/12 Calorie Assault Bike
-rest 30-seconds-
15/12 Calorie Row
-rest remainder of 3 minutes-
Assistance Work
Warm-up (No Measure)
Double DB Skull Crushers
4 sets: 10 reps
*Rest 1:00-1:30 b/t sets
Standing Tricep DB French Press
4 sets: 10 reps
*Rest 1:00-1:30 b/t sets
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