Adelphos Athletics – CrossFit
Warm-up (No Measure)
Of all the things you wear; your smile is the most important.
Janet Lane
Warm-up
Warm-up (No Measure)
3 min Assault Bike
(:30 sec easy, :20 sec mod, :10 sec fast x 3)
-into-
6 min armap:
3 Dumbbell Deadlifts
3 Dumbbell Hang Snatches
3 Devils Press
5 inch worms
Metcon
Metcon (Calories)
6 sets (Every 4:00)
21/16 Calorie Assault Bike
9 Devil Press (50s/35s)
Cool Down
Warm-up (No Measure)
1 min couch stretch (each side)
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side