Adelphos Athletics – CrossFit
Warm-up
Warm-up (No Measure)
Warm Up
6 sets:
30-second Row (easy)
30-second Jump Rope
Metcon
Metcon (Time)
Every 2:00 (10 sets)
200/175m Row
50 Double Unders
Target time each set: 1:10 – 1:20
Time cap each set: 1:30
Assistance Work
Warm-up (No Measure)
4 Rounds
10 Barbell Strict Press @ moderate weight
10 Seated Arnold Press @ moderate weight
10 Ring Y Raise @ maintain quality
15 Weighted Hip Thrust @ heavy weight
15yd Lateral Band Walk (each direction) @ moderate weight band
-Rest 3 min b/t round-
Cool Down
Warm-up (No Measure)
1 min forward fold (wide legs)
1 min seal pose
1 min trap smash with Barbell (each side)