Adelphos Athletics – CrossFit
Warm-up (No Measure)
Celebrate the gift of life by living it to the fullest.
Sandeep Ravidutt Sharma
Warm-up
Warm-up (No Measure)
8 min amrap:
:15 sec Assault Bike (Arms)
:15 sec Assault Bike (Legs)
:15 sec Assault Bike (Both)
5 Barbell Good Mornings
5 Hang Muscle Cleans
5 V-ups
2. Workout Prep
2 sets:
5/4 Calorie Assault Bike
2 Hang Power Cleans (work up in weight)
Metcon
Metcon (Time)
18-13-8
Calorie Assault Bike
Hang Power Cleans (95/65)
Rest 1:1
18-13-8
Calorie Assault Bike
15-9-3
Hang Power Cleans (135/95)
(Womens Calories: 14-10-6)
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 foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)