Adelphos Athletics – CrossFit
Quote of the Day (No Measure)
“Every man of genius sees the world at a different angle from his fellows, and there is his tragedy.”
-H.P. Lovecraft
Warm Up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warmup
-into-
3 sets:
10 sec row (easy)
10 sec row (mod)
10 sec row (hard)
4 Dumbbell Deadlifts (build across)
4 Dumbbell Hang Cleans (build across)
4 Dumbbell Shoulder to Overhead (build across)
2. Workout Prep
1 set:
5/4 Calorie Row (at workout pace)
5 Dumbbell Deadlifts
4 Dumbbell Hang Power Cleans
3 Dumbbell Shoulder to Overhead
Metcon (No Measure)
20:00 Amrap
25/20 Calorie Row
40 Dumbbell Deadlifts (50s/35s)
25/20 Calorie Row
30 Dumbbell Hang Power Cleans (50s/35s)
25/20 Calorie Row
20 Dumbbell Shoulder to Overhead (50s/35s)
Target Goal: Complete 2 Rounds
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)