Adelphos Athletics – CrossFit
Warm-up (No Measure)
Faith is believing that the universe is on our side, and that the universe knows what it’s doing.
Nicole Matoushek
Warm-up
Warm-up (No Measure)
3 sets:
30 sec Row (easy pace)
20 sec Row (mod pace)
10 sec Row (hard pace)
10 Straight leg Sit Ups
10 Single Arm Dumbbell Shoulder Press (each)
Weightlifting
Shoulder Press
Shoulder Press:
– Establish a 10 RM for the day. Then, perform a drop set of 8-10 reps at 85-90% and 8-10 reps 80-85% of that 10RM.
Metcon
Metcon (AMRAP – Reps)
Teams of 2
12:00 Amrap
5 rounds (each)
Partner 1: 15/12 Calorie Row
Partner 2: 15 GHD’s (Or 15 V-ups)
-into-
Max Strict Pull Ups
Cool Down
Warm-up (No Measure)
1 min couch stretch (each side)
1 min Bicep Wall Stretch
1 min Seal Pose