Adelphos Athletics – CrossFit
Warm-up (No Measure)
If your principles are worthy, do not sacrifice them for anyone or any reason.
Jon Fisher
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
10 min AMRAP
1 min choice of machine
3 Up-Downs
5 Single Arm Dumbbell Thrusters (each/lightweight)
5 Box Step Ups (each side)
2. Workout Prep
2 sets: With Partner
6 Alternating V-Ups (Each/ while partners hold a plank)
2 Synchro Burpee Box Jump Overs
Metcon
Metcon (Time)
Teams of 2
5 rounds
20 Alternating V-Ups (each)
* Partner Hold Plank (elbows) *
15 Synchro Burpee Box Jump Overs (24/20)
Individual Option:
5 rounds
20 Alternating V-Ups
15 Burpee Box Jump Overs (24/20)
Cool Down
Warm-up (No Measure)
1 min couch stretch (each side)
1 min twisted cross (each side)
1 min Seal Pose