Adelphos Athletics – CrossFit
“Doing the best at this moment puts you in the best place for the next moment.” ―Oprah Winfrey
Warm-up
Warm-up (No Measure)
4 sets
30 sec Row (easy pace)
5 Wallballs
5 Alternating V-ups (each side)
5 Sumo Deadlifts (empty bar)
5 High Elbows (High Hang) (empty bar)
5 Sumo Deadlift High Pulls (empty bar)
Metcon
Metcon (Time)
For Time:
10-9-8-7-6-5-4-3-2-1
Sumo Deadlift High Pull (95/65)
15 Wall Balls (20/14)
15 Min Time Cap
Assistance Work
Metcon (No Measure)
Standing Single Arm DB Shoulder Press 4×10
*Build to a moderate weight, stay the same or increase across sets
Cool Down
Metcon (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back