Adelphos Athletics – CrossFit
Warm-up (No Measure)
Always LISTEN to your instincts. When someone is using you, playing you, or things aren’t adding up, your instincts will never lie to you
Stephanie Dolce
Warm-up
Warm-up (No Measure)
Crossover Symmetry or Banded 7’s
-into-
5 min Row (increasing pace across 5 minutes)
-into-
5 min AMRAP
3 Power Cleans (empty bar – build across)
5 Alt. V-ups (each side)
5 Kipping Knee Raise
Metcon
Metcon (Time)
For time:
75 Power Cleans (135/95)
*Every 2 minutes complete 12 Toes to Bar
*Begin workout with Toes to Bar
Assistance Work
Warm-up (No Measure)
Weighted Hip Thrust
5 sets: 12 reps
*Rest 2:00-2:30 b/t sets
*Build to a heavy weight as long as form can be maintained across
Seated Arnold Press
4 sets: 10 reps
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across
Cool Down
Warm-up (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose