Adelphos Athletics – CrossFit
Warm-up (No Measure)
Greed will take everything from the greedy.
Kat Simons
Warm-up
Warm-up (No Measure)
3 sets:
1:00 Row
5 Pike Push-ups
30ft Walking Lunge with PVC (10ft Back rack – 10ft Front Rack)
5 Power Cleans (empty bar)
Metcon
Metcon (Time)
For time:
1000/850m Row
50 Hand Release Push-Ups
25ft. Back-rack walking lunge (135/95)
25ft. Front-rack walking lunge (135/95)
Assistance Work
Warm-up (No Measure)
4 Rounds
10 Barbell Strict Press @ moderate weight
10 Strict Handstand Pushups
10 Ring Y Raise
10 GHD Hip Raise
10 Elevated Toe Double DB Romanian Deadlift (moderate weight)
-Rest 3 min b/t round-
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