Adelphos Athletics – CrossFit
Warm-up (No Measure)
A new chapter is exactly that, a new chapter in your life’s own book. You reach the end of one, and if you do not turn the page, you will never know what might have happened next.
Debbie Travis
Warm-up
Warm-up (No Measure)
3 minute row (30 seconds at workout pace/30 seconds slow)
-into-
3 sets:
3 Kip Swings
3 Front Squats (empty bar)
3 Push Press (empty bar)
3 Thrusters (empty bar)
3 Lunge and Twists
Metcon
Jackie (Time)
For time:
1,000-meter row
50 thrusters
30 pull-ups
Men: 45 lb.
Women: 35 lb.
Metcon (Time)
Jackie RX+
1000m Row
50 Thrusters (75/55)
30 Chest to Bar
Assistance Work
Warm-up (No Measure)
5 sets:
6-10 False Grip Ring Rows
– rest 1 minute between sets –
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)