Adelphos Athletics – CrossFit

Warm-up (No Measure)

It isn’t easy to keep going when everything around you is falling apart. But I refused to give up. Because of that, I can now look back on my entrepreneurial journey and the bumps along the various roads I traveled and clearly say that it was all worth it.

Brian Cunningham

Warm-up

Warm-up (No Measure)

3 min Assault Bike

-into-

5 min amrap:

5 Wall Ball Thrusters

4 Box Step Ups

3 Kip Swings + 3 Kipping Knee Raises

Metcon

Metcon (Time)

35 Wall Balls (20/14)

35 Toes to Bar

35 Box Jump Overs (24/20)

35 Wall Balls (20/14)

RX+

50 Wall Balls (20/14)

50 Toes to Bar

50 Box Jump Overs (24/20)

50 Wall Balls (20/14)

Assistance Work

Warm-up (No Measure)

Bottom-Up Single Arm Standing KB Press

4 sets: 12 reps (each side)

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight; stay the same or build across

Warm-up (No Measure)

GHD Hip Extension

4 sets: 10 reps

*Rest 1:00-1:30 b/t sets

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