Adelphos Athletics – CrossFit
Warm-up (No Measure)
If your principles are well-founded, and you allow them to guide you, letting the chips of success fall where they may, more often than not, will have them falling in your favor.
Jason Navallo
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
2:00 Bike (Build in pace every 30 seconds)
-into-
3 sets:
30 Single Unders
10 Kettlebell Suitcase Deadlifts (each)
10 Kettlebell Single Arm Up Right Row (each)
2. Workout Prep
3 sets:
10 Double Unders
1 Sandbag Clean (build in weight)
5/4 Calorie Assault Bike
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 18 Minutes
75 Double Unders
10 Power Clean 135/95
25/20 Calorie Assault Bike
Target number of Rounds: 3+ rounds
Cool Down
Warm-up (No Measure)
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)