Adelphos Athletics – CrossFit
Quote of the Day (No Measure)
The only disability in life is a bad attitude.
– Scott Hamilton
Warm Up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warmup
-into-
6 min AMRAP
30 sec bike
5 Double DB Deadlifts (build across)
5 Double DB Hang Power Clean (build across)
5 Double Shoulder to Overhead (build across)
2. Workout Prep
1 set:
5/4 Calorie Bike (at workout pace)
2 Dumbbell Deadlifts
2 Dumbbell Hang Power Cleans
2 Dumbbell Shoulder to Overhead
Metcon (Time)
21-18-15-12-9-6
Calorie Assault Bike
Dumbbell Deadlifts (50s/35s)
Dumbbell Hang Power Cleans (50s/35s)
Dumbbell Shoulder to Overhead (50s/35s)
*Womens Calories (16-14-12-10-8-6)
Time Goal: 15-20 Minutes
Mobility (No Measure)
1 min couch stretch (each side)
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side