Adelphos Athletics – CrossFit
Warm Up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate*
Hip Halo Warmup
-into-
8:00 Amrap
1:00 Assault bike (build in pace)
5 Updowns
5 Down dog/Seal Pose Transitions
Metcon (2 Rounds for reps)
7 min AMRAP
50/40 Calorie Assault Bike
Max Reps Burpees
-rest 5:00-
7 min AMRAP
50 Burpees
Max Calorie Assault Bike
Mini Pump – Core (No Measure)
4 rounds:
15 GHD Sit-ups
10 Ab wheels
:45 sec Face up Chinese Plank
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
*Rest 3 minutes b/t rounds
Mobility (No Measure)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Tricep lacrosse ball smash (each side)