Adelphos Athletics – CrossFit
Warm-up
Warm-up (No Measure)
10:00 Amrap
30-second Bike
30 Single Unders
10 Ring Rows
10 Air Squats
Metcon
Metcon (Time)
5 sets
Buy-in: 20/15 Calorie Assault Bike
2 Rounds
30 Double Unders
10 Dumbbell Hang Power Cleans (50s/35s)
10 Dumbbell Front Squats (50s/35s)
-Rest 2:00 between sets-
Assistance Work
Warm-up (No Measure)
4 Rounds
10 Barbell Strict Press @ moderate weight
10 Double DB Z-Press @ moderate weight
10 DB Snow Angel Raise @ moderate weight
10 GHD Hip Raise @ maintain quality
10 Split Stance DB Romanian Deadlift @ moderate weight
-Rest 3 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)