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)