Adelphos Athletics – CrossFit
Warm-up (No Measure)
Ambition is a glorious thing. It is the river on which all the great ships of achievement have floated.
Kate E. Griswold
Warm-up
Warm-up (No Measure)
8 min amrap:
:45 sec Assault Bike
3 inch worms
:10 sec HS Hold
5 Handstand Push ups (box)
Metcon
Metcon (Time)
25/20 Row
12 Handstand Push Ups
15/12 Row
12 Handstand Push Ups
15/12 Row
12 Handstand Push Ups
25/20 Row
Assistance Work
Warm-up (No Measure)
~Goblet Squat: 1 and a Half Reps
4 sets: 10 reps
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across sets
~Lying DB Hamstring Curl
4 sets: 10 reps
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across sets
Cool Down
Warm-up (No Measure)
1 min Tricep smash (each side)
1 min pec smash on rig with lacrosse ball (each side)
1 min foam roll lats (each side)