Adelphos Athletics – CrossFit
Warm-up (No Measure)
Never pass up an opportunity to better yourself. If you have a dream, pursue it. Don’t let the rest of the world tell you what to do about it.
Patricia Harrison
Warm-up
Warm-up (No Measure)
3 minute Row – 3 x (30 sec easy, 20 sec med, 10 sec fast)
-into-
6 min amrap:
3 inch worms
4 Up downs over Rower
5 Sit ups (focus on leg extension)
Metcon
Metcon (Time)
5 Sets
30/24 Calorie Row
20 AKB Swings (53,35)
10 Burpee over rower
*Rest 2:00 between sets*
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