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

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