Adelphos Athletics – CrossFit
Warm-up
Warm-up (No Measure)
10:00 AMRAP
1:00 easy row
5 Front Squats (empty bar)
5 Shoulder to Overhead (empty bar)
10-sec Handstand Hold
Metcon
Metcon (Time)
21-15-9
Calorie Row
Handstand Push Ups
-Rest 2 Min-
21-15-9
Calorie Row
Front Squats (95/65)
-Rest 2 Min-
21-15-9
Calorie Row
Push Press (95/65)
Assistance Work
Warm-up (No Measure)
4 Rounds
10 Diamond Pushups
10 Chin ups
15 Double DB Skull Crushers
15 Seated Alternating DB Hammer Curl
15 GHD to Parallel w/plate
15 V-ups
10 KB side Bends (each side)
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
-Rest 2 min b/t round-
Cool Down
Warm-up (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)