Adelphos Athletics – CrossFit
Quote of the Day (No Measure)
Choose to be happy. It’s really just that simple if you don’t complicate it.
James K. Van Fleet
Warm Up (No Measure)
Hip-Halo Warm Up
-Into-
2-3 Sets:
300m Row(moderate)
25 Heavy Single Under
20 Alt. Leg V-Up
10 Kip to Swing
Workout Prep
1 Set (at workout pace):
10 Heavy Double Unders
3 GHD Sit Ups or Regular Sit Ups
1 Bar Muscle Up
Metcon (Time)
5 sets
40 BeadedDouble Unders
20 Medball Sit Ups
10 Pull Ups
Assistance Work (No Measure)
3-4 Rounds
12 Seated Neutral Grip Cable Row (moderate weight)
10 Double DB Skull Crushers (moderate weight)
12 Reverse Grip Lat Pulldown (moderate weight)
10 Single Arm Standing Tricep DB French Press (moderate weight)
-Rest 1-2 min b/t round-
Mobility (No Measure)
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)