Adelphos Athletics – CrossFit
Quote of the Day (No Measure)
I cook with wine, sometimes I even add it to the food.
– Unknown
Warm UP (No Measure)
10 min AMRAP
30 single unders (focus arms close to the body and movement in wrists)
10-second Handstand Hold
10 Single Arm Dumbbell Shoulder Press
3 Sandbag Deadlifts (light- focus on leg drive and keeping a tall chest)
Metcon (Time)
Teams of 2
250 Double Unders
40 Handstand Push Ups (1 abmat)
30 Power Cleans (155/105)
40 Handstand Push Ups (1 abmat)
250 Double Unders
Mini Pump (No Measure)
4 rounds:
10 Deficit Pushups @ RPE 7
10 Ring Row – Feet Elevated @ RPE 7
10 Single Arm DB Skull Crusher @ moderate weight RPE 7
10 Single DB Double Head Curl @ moderate weight RPE 7
10 Single Arm KB Situps (Left)
10 Single Arm KB Situps (Right)
10 Dip Support Leg Raise
10 Landmine Windmills (each side)
15 sec hollow hold
30 yd Isolateral DB Farmers Carry (left)
30 yd Isolateral DB Farmers Carry (right)
*Rest 3 minutes b/t rounds
Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose