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