Adelphos Athletics – CrossFit
Quote of the Day (No Measure)
We do not learn from regret, but rather from the realization that every experience, whether good or bad, is a stepping stone on the journey of life.
– Robin Sharma
Warm Up (No Measure)
8 min AMRAP
30 sec Row (easy)
20 sec Row (mod)
10 sec row (hard)
4 Up-downs to seal pose + step/jump over rower
2 Double Dumbbell Snatch (lightweight – build across)
2 Double Dumbbell Clean and Jerk (lightweight – build across)
Metcon (Time)
5 sets (1 Set every 4 minutes)
15/12 Calorie Row
12 Burpee Over Rower
9 Double Dumbbell Ground to Overhead (50s/35s)
Assistance Work (No Measure)
Bottom-Up Single Arm Standing KB Press
Workout Definition
4 sets: 10 reps (each side) – RPE 8
*Rest 1:00-1:30 b/t sets
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)