Adelphos Athletics – CrossFit
Warm-up (No Measure)
Believe in your best, think your best, study your best, have a goal for your best, never be satisfied with less than your best, try your best-and in the long run, things will work out for the best.
Henry Ford
Warm-up
Warm-up (No Measure)
8 min amrap:
:20 sec Assault Bike (arms)
:20 sec Assault Bike (legs)
:20 sec Assault Bike (both)
5 Wall Ball Squats
5 Wall Ball Presses
5 Vups
5 Scap Pull-ups
Metcon
Metcon (Time)
2 Rounds
40/32 Calorie Assault Bike
35 Wall Balls (20/14)
25 V-Ups
15 Chest to Bars (Or 20 Pull-ups)
Target time: 16-18 minutes
Time cap: 22 minutes
Assistance Work
Warm-up (No Measure)
~Double DB Standing Bent Over Row
4 sets: 15 reps
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight, stay the same or build across sets
~Single Arm Standing Tricep DB French Press
4 sets: 10 reps
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight, stay the same or build across sets
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)