Adelphos Athletics – CrossFit
“Never confuse a single defeat with a final defeat.” ―F. Scott Fitzgerald
Warm-up
Warm-up (No Measure)
10 min AMRAP
1 min assault bike (easy)
10 Pass throughs w/ PVC
5 Rings Rows
5 Pushups
5 Down Dog to Seal Transitions
Metcon
Metcon (Time)
Teams of 2 (4 rounds)
Partner 1:
12/10 Calorie Assault Bike
Partner 2:
15 Pull-ups
10 Push Ups
15 Abmat Sit Ups
22 Min Cap
Assistance Work
Metcon (No Measure)
Goblet Squat: 1 and a Half Reps 4×10
*Build to a moderate weight; stay the same or build across sets
https://www.youtube.com/watch?v=lSWnhzfRE7o
Elevated Toe Double DB Romanian Deadlift 4×10
*Build to a moderate weight; stay the same or build across sets
https://www.youtube.com/watch?v=13FPTAogHhI
Cool Down
Metcon (No Measure)
1 min couch stretch (each side)
1 min pigeon pose (each side)
1 min quad smash (each side)