Adelphos Athletics – CrossFit
Warm-up (No Measure)
Pick yourself up and start working towards a happier future. Don’t place your future in someone else’s hands. Your future is yours alone to shape. Remember this and take control of where you’re going in life. Create realistic goals.
Matthew Trent
Warm-up
Warm-up (No Measure)
Hip Halo Warm up
-into-
3 sets:
30-sec Jump Rope
5 Updowns to Seal Pose
3 Dumbbell Deadlifts (Light)
8 Pike Push-ups
Metcon
Metcon (No Measure)
20 min AMRAP
200m Run
10 Dumbbell Box Step Ups (50s/35s)(24/20)
6 Devils Press (50s/35s)
Assistance Work
Warm-up (No Measure)
Skill Progression (Ring Support)
5 sets:
20-30 seconds Top of Ring Dip Hold
– rest 1 minute between 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)