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)