Adelphos Athletics – CrossFit

Warm-up

Warm-up (No Measure)

2 sets:

1:00 Row

1:00 Jump Rope

-into-

3 sets:

10 Ring Rows

3 Inch Worms

3 Power Cleans (work up each set)

Metcon

Metcon (Time)

For Time

20/18 Cal Bike

5 Power Cleans (65% your 1RM)

16/14 Cal Bike

4 Power Cleans (70% your 1RM)

12/10 Cal Bike

3 Power Cleans (75% your 1RM)

8/6 Cal Bike

2 Power Cleans (80% your 1RM)

Assistance Work

Warm-up (No Measure)

4 Rounds

10 Barbell Strict Press @ moderate weight

10 Barbell Strict Press @ moderate weight

15 Plate Front Raise @ moderate weight

15 GHD Hip Extension

7 Single leg DB Romanian Deadlift (each side) @ moderate weight

7 Rear foot elevated DB Split Squat (each side) @ moderate weight

-Rest 3 min b/t round-

Cool Down

Warm-up (No Measure)

1 min foot smash with lacrosse ball (each side)

1 min pec smash on rig with lacrosse ball (each side)

1 min foam roll lats (each side)