Adelphos Athletics – CrossFit

Warm-up (No Measure)

“Think for yourself at all times.” ―Bohdi Sanders

Warm-up

Warm-up (No Measure)

Monster walk Warm up

-into-

6 min AMRAP:

20-seconds Assault Bike (easy)

10-seconds Assault Bike (hard)

30-seconds Single/Double Unders

5 Kettlebell Deadlifts

10-seconds Kettlebell hold

Metcon

Metcon (No Measure)

5 sets (1 Set every 4 Minutes)

50 Double Unders

4 Power Cleans (185/125)(Or 4 Sandbag Cleans (125/75)

50 Double Unders

Assistance Work

Warm-up (No Measure)

Single Arm Standing Tricep Extension w/ band

4 sets: 10 reps (each side)

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

Weighted Hip Thrust

5 sets: 12 reps

*Rest 2:00-2:30 b/t sets

*Build to a heavy weight and stay the same as long as form can be maintained

Cool Down

Warm-up (No Measure)

1 min foam Roll Quads

1 min foot smash with Lacrosse ball (each side)

30-sec single leg down dog (each side – focus on calf stretch)

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