Adelphos Athletics – CrossFit
Quote of the Day (No Measure)
Life isn’t always what you want, but it’s what you’ve got; so, with God’s help, CHOOSE TO BE HAPPY – and He will see you and your loved ones home safe at last!
Barbara Johnson
Warm Up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate*
Warmup
Hip Halo Warmup
-into-
6 min AMRAP
5 Dumbbell Thrusters (light weight – build across)
4 Box Step Up (Total – light weight – build across)
6 Calorie Bike
2. Workout Prep
2 sets:
3 Dumbbell Thrusters
2 Dumbbell Box Step Ups
2 Calorie Bike (Fast)
(Build up in weight on each movement)
Metcon (Time)
15-12-9
Dumbbell Thruster (50s/35s) x2
Dumbbell Box Step ups (50s/35s)(20 For All)
20/16 Calorie Assault Bike
Core Work (No Measure)
4 Rounds
10 Single Arm Kettlebell Sit-ups (Left)
10 Single Arm Kettlebell Sit-ups (Right)
30-sec Plank Hold
*Rest 1:00 between sets
Mobility (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