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)

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