Adelphos Athletics – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Band 7’s
-into-
6 min AMRAP
30-sec row
5 alternating v-ups (each side)
10 Box Step Ups
2. Workout Prep
2 sets:
5/4 Calorie Row
30 Seconds Weighted Step Ups (Build up in weight)
Metcon
Metcon (AMRAP – Reps)
5 sets:
1:30 AMRAP
15/12 Calorie Row
Max Reps Double DB Front Rack Lunge (50s/35s)
-rest 1:00 between sets-
Assistance Work
Warm-up (No Measure)
4 Rounds
10 Deficit Pushups
10 Ring Row – Feet Elevated
15 Seated Tricep DB French Press
15 DB Spider Curls
10 Single Arm KB Situps (Left)
10 Single Arm KB Situps (Right)
10 KB Side Crunches (each side)
20 Plank KB Pull Unders
:45 sec Face-Up Chinese Plank
-Rest 2 min b/t round-
Cool Down
Warm-up (No Measure)
1 min Seal Pose
1 min Tricep Smash (each)
1 min Foam roll glutes and IT band (each side)