Adelphos Athletics – CrossFit
Quote of the Day (No Measure)
When you look up you will find abundant reasons for thankfulness.
Glen E. Clifton
Warm Up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
10 min AMRAP
30 sec row (easy)
20 sec row (mod)
10 sec row (easy)
5 Sit Ups
10 plate toe taps (each side)
4 Updown + Box Jump Get Over (build in height across)
2. Workout Prep
1 set:
5/4 Calorie Row
5 Sit Ups
2 Burpee Box Get Overs
Metcon (Time)
50/40 Calorie Row
40 Stick Sit Ups
30 Burpee Box Get Overs (24/20)
40 Stick Sit Ups
50/40 Calorie Row
Assistance Work (No Measure)
~DB Good Mornings
4 sets: 10 reps
*Rest 1:30-2:00 b/t sets
Mobility (No Measure)
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)