Adelphos Athletics – CrossFit
Warm-up (No Measure)
You know your worth. You know your purpose. You know your path. You are loved and you are blessed.
Nikki Bryan
Warm-up
Warm-up (No Measure)
Crossover Symmetry or Banded 7’s
-into-
6 min AMRAP
30-sec row
5 Dumbbell Strict Press (each side)
20 Plate Hops
2. Workout Prep
1 set:
5/4 Calorie Row
5 Dumbbell Push Press
Metcon
Metcon (No Measure)
Every 4:00 (5 sets)
12/10 Calorie Row
24 Dumbbell Push Press (35s/20s)
12/10 Calorie Row
Assistance Work
Warm-up (No Measure)
3 sets
14 Barbell Front Rack Step Ups (7/7)
* This is for quality, not for load! Lightfoot touch on the way down.
Cool Down
Warm-up (No Measure)
1 min Barbell Quad Smash (each)
1 min Lacrosse Ball Smash
1 min trap smash with Barbell (each side)