Adelphos Athletics – CrossFit
Warm-up (No Measure)
We can trust life to teach us, and we can trust life to teach us through challenges.
Gina Lake
Warm-up
Warm-up (No Measure)
8 min amrap:
:30 sec Row
3 Dumbbell Burpee Deadlifts
3 Double Hang Snatches
5 Bird Dogs
5 Deadbugs
Metcon
Metcon (Time)
27-21-15-9
Calorie Row
Devil’s Press (35s/20s)
*Women’s Calories: 22-16-12-8*
Target time: 13-15 minutes
Assistance Work
Warm-up (No Measure)
~Hamstring Ring Curls
4 sets: 10 reps
*Rest 1:00-1:30 b/t sets
~Weighted Hip Thrust
4 sets: 10 reps
*Rest 1:30-2:00 b/t sets
Cool Down
Warm-up (No Measure)
1 min Seal Pose
1 min Tricep Smash (each)
1 min Foam roll glutes and IT band (each side)