Adelphos Athletics – CrossFit
Warm-up (No Measure)
You need to pick yourself up and fight for your dream. You will never be granted with what you have been promised, if you give up.
Thulas, You Only Live Once
Warm-up
Warm-up (No Measure)
3 sets:
1:00 Jump Rope
10 Alternating Dumbbell Clean + Push Press (light)
10 Alternating V-ups
Metcon
Metcon (5 Rounds for reps)
5 sets:
3 min AMRAP:
10 Clean and Jerks (135/95)
50 Double Unders
Max Abmat Sit-ups in the remaining time
-1 minute rest between sets-
Assistance Work
Warm-up (No Measure)
~Lying DB Pullover on Bench
4 sets: 12 reps
*Rest 1:00-1:30 b/t sets
~Elevated Toe Double DB Romanian Deadlift
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 with lacrosse ball (each side)
1 min pec smash on rig with lacrosse ball (each side)
1 min foam roll lats (each side)