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)