Adelphos Athletics – CrossFit
Quote of the Day (No Measure)
Don’t ever let a bad day define you. We all have them. Keep your head up, and I promise, you will get through it.
Aliya King Neil
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate*
8 min AMRAP
30 sec row (easy)
20 sec row (mod)
10 sec row (hard)
10 Plate Toe Taps (each side)
2 Box Steps-Ups (each side)
2 Box Jumps
2. Workout Prep
2 sets:
5/4 Calorie Row
2 DB Box Step Ups (build in height)
Metcon
Metcon (Time)
3 Sets (1 Set Every 8:00)
15-12-9
Calorie Row
12-9-6
DB Box Step Ups (24/20) (50/35)
Women’s calories: 12-10-8
Assistance Work (No Measure)
4 sets:
100ft Single Arm Dumbbell Farmer Carry (each side – rest as needed)
*As heavy as possible while staying balanced during carry (no leaning)
Cool Down (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back