Adelphos Athletics – CrossFit
Warm-up (No Measure)
Don’t just focus on what makes you better, but also on what makes you different.
Dave Anderson
Warm-up
Warm-up (No Measure)
3 sets:
1:00 Machine
10 PVC Pass Throughs
5 Inch Worms
10 Burpees
Metcon
Metcon (No Measure)
6 Rounds
12 Cal Row
10 Thrusters (95,65)
Not for time
Assistance Work
Warm-up (No Measure)
Skill Progression (Low Ring Muscle Up)
Have athletes practice: Ring Transitions
– 10-12 minutes-
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