Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

Passion burns down every branch of exhaustion, Passion’s the Supreme Elixir and renews all things; No one can grow exhausted when passion is born!

Rumi

Warm Up

Warm Up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Hip Halo Warmup

-into-

6 min AMRAP

30 sec bike erg

5 jumping air squats

4 Single Arm Dumbbell Deadlift (each side)

4 Single Arm Dumbbell Hang Snatch (each side)

4 Alt. Dumbbell Snatch (total – practice transition)

2. Workout Prep

2 sets (build in weight)

5 Air Squats

2 Dumbbell Snatch

Metcon

Metcon (Time)

2 sets:

50 Air Squats

25 Alt. Dumbbell Snatches (50/35)

50 Air Squats

-rest 3:00 between sets-

Assistance Work

Assistance Work (No Measure)

10 min GHD Sit ups Practice

OR

Every minute (10:00)

6-10 GHD Sit-ups

* If GHD’s are unavailable then perform V-Ups or Stick Sit ups

Cool Down (No Measure)

1 min couch stretch (each side)

1 min Bicep Wall Stretch

1 min Seal Pose

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