Adelphos Athletics – CrossFit
Quote of the Day (No Measure)
Your MINDSET holds the key to the abundant life.
James Justin
Warm Up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate*
Crossover Symmetry Warmup or Banded 7’s
-into-
3 sets:
30 sec assault bike
10 sec handstand hold
5 Double Dumbbell Strict Press
2. Workout Prep
2 sets:
5/4 Calorie Assault Bike (workout pace)
3 Handstand Push Ups
Metcon (Time)
32/26 Calorie Assault Bike
16 Handstand Push ups
24/20 Calorie Assault Bike
12 Handstand Push ups
18/14 Calorie Assault Bike
8 Handstand Push ups
8/6 Calorie Assault Bike
4 Handstand Push ups
Turkish Get Up (Turkish Get-Ups
5 x 2 reps (each side)
*Use a weight that is challenging but allows for good form throughout reps)
Mobility (No Measure)
1 min lacrosse ball pec smash (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min tricep lacrosse ball smash (each side)