Adelphos Athletics – CrossFit
Warm-up
Warm-up (No Measure)
3:00 Machine
-into-
3 sets
30-second Single Under
10 Kipping Knee Raises
5 Muscle Cleans + Shoulder Press (empty bar)
100m Run
Metcon
Metcon (Time)
For Time
8/6 Bar over Burpees
30 Deadlifts (155/105)
8/6 Bar over Burpees
20 Deadlifts (185/125)
8/6 Bar over Burpees
10 Deadlifts (225/155)
8/6 Bar over Burpees
Assistance Work
Warm-up (No Measure)
4 Rounds
10 Barbell Strict Press @ moderate weight
10 (each side) Standing Single Arm DB Press @ moderate weight
15 GHD Hip Extension
7 DB Box Step-Ups (each side) @ moderate weight
14 Band Pull Through @ heavy weight band
-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)