Adelphos Athletics – CrossFit
Warm-up (No Measure)
Releasing your free spirit is the only way you can get high on life everyday.
Tony Kelbrat
Warm-up
Warm-up (No Measure)
Movement Prep
3 sets:
30 second Row (Only Legs)
30 second Row (Arms Only)
30 second Row (Regular)
Warm-up (No Measure)
Workout Prep
3 sets:
5/4 Calorie Row (build in pace)
5 Push Ups
Rest 30 seconds between sets
Metcon
Metcon (Time)
40-30-20-10
Push Ups
Calorie Row
Female Calorie Row 32-24-16-8
Assistance Work
Warm-up (No Measure)
~Lying DB Pullover on Bench
4 sets: 10 reps
*Rest 1:00-1:30 b/t sets
~Elevated Heel Goblet Squat
4 sets: 10 reps
*Rest 1:00-1:30 b/t sets
Cool Down
Warm-up (No Measure)
1 min Barbell Quad Smash (each)
1 min Lacrosse Ball Smash
1 min trap smash with Barbell (each side)