Adelphos Athletics – CrossFit
Quote of the Day (No Measure)
Concentration is the root of all the higher abilities in man.
Bruce Lee
Warm Up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
10 min AMRAP
1 min machine
6 Alternating Dumbbell Snatch (lightweight – build across)
5 Single Arm Press (each side)
5-second handstand hold
3 Box Overs (Practice Transition)
Metcon (3 Rounds for reps)
7:00 Amrap
50/40 Calorie Row
Max Dumbbell Snatch (50/35)
-@10:00-
7:00 Amrap
50/40 Calorie Row
Max Handstand Push Ups
-@20:00-
7:00 Amrap
50/40 Calorie Row
Max Burpee Box Overs (24/20)
Mobility (No Measure)
1 min lying 90/90 hip stretch (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min tricep lacrosse ball smash (each side)