Adelphos Athletics – CrossFit

Warm-up (No Measure)

“My motto is: Contented with little, yet wishing for more.” – Charles Lamb

Warm-up

Warm-up (No Measure)

6 min AMRAP

30-sec Slam Balls

30-sec row

30-sec bike

5 Down Dog/Seal Pose Transition

Metcon

Metcon (AMRAP – Reps)

15:00 AMRAP

2-4-6-8-10…

Row (calories)

Bike (calories)

Burpees

Assistance Work

Warm-up (No Measure)

Elevated Toe Double DB Romanian Deadlift

4 sets: 10 reps

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight; stay the same or build across 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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