Adelphos Athletics – CrossFit
Warm Up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warmup
-into-
6 min AMRAP
30 sec Assault Bike
5 Front Squats (Empty Bar – Build Across)
5 Up downs
6 Lateral Bar Hops
2. Workout Prep
3 sets: (with partner)
5/4 Calorie Bike (each)
3 Front Squats (build in weight)
2 Synchro Bar facing Burpees
Metcon (Time)
Teams of 2
150/120 Calorie Assault Bike
100 Front Squats (135/95)
50 Synchro Bar Facing Burpees
Individual Option:
60/48 Calorie Assault Bike
50 Front Squats (135/95)
50 Bar Facing Burpees
Assistance Work (No Measure)
4 Rounds
10 Deficit Pushups
10 Ring Rows-Feet Elevated
15 Inverted Skull Crusher
15 Incline Dumbbell Hammer Curls
10 Overhead Plate Situps
10 Strict Hanging Leg Raise
15 Oblique twists with medball (each side)
7 Alligator Rolls (each side)
50yd KB Front Racked/Overhead Carry (right racked/left overhead)
50yd KB Front Racked/Overhead Carry (right overhead/left racked)
-Rest 2 min b/t round-
Cool Down (No Measure)
1 min couch stretch (each side)
1 min Bicep Wall Stretch
1 min Seal Pose