Adelphos Athletics – CrossFit
Quote of the Day (No Measure)
Opportunity dances with those already on the dance floor.
H. Jackson Brown Jr.
Warm Up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
2:00 Row
-into-
3 sets:
10 Single Arm Dumbbell Shoulder Press (light/each arm)
10 Hollow Rocks
-into-
2 sets: (empty bar)
3 Shoulder Press
3 Push Press
3 Split Jerks
Split Jerk (5 sets of 2 Split Jerks (light/moderate)
* Complete 1 set every minute for 5 minutes *)
Metcon (No Measure)
Every Minute (15:00)
(40 sec work/20 sec rest)
Min 1: Am. Kettlebell Swings (53/35)
Min 2: Calorie Assault Bike
Min 3: Burpees
Mobility (No Measure)
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)