Adelphos Athletics – CrossFit
Warm-up (No Measure)
All of us need to take time to “look up” occasionally and see the wonders of our world and appreciate our surroundings.
Rex Hickox
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warmup
-into-
6 min AMRAP
30 sec assault bike (easy)
20 sec assault bike (mod)
10 sec assault bike (hard)
5 Wall Balls (focus on arm cycling)
2. Workout Prep
4 set:
5/4 Calorie Bike
5 Wall Balls
Metcon
Metcon (Time)
3 Sets:
20/15 Calorie Assault Bike
25 Wall Balls (20/14)
15/12 Calorie Assault Bike
15 Wall Balls (20/14)
10/8 Calorie Assault Bike
-rest 1 Min between sets-
Cool Down
Warm-up (No Measure)
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)