Adelphos Athletics – CrossFit
Warm-up
Warm-up (No Measure)
“Doing the tough things sets winners apart from losers.” ―Stephen Richards
Warm-up (No Measure)
8 min AMRAP
25-sec assault bike (easy)
25-sec assault bike (moderate)
10-sec assault bike (hard)
5 Jumping Squats
5 Down Dog/Seal Pose Transitions
Metcon
Metcon (Time)
For Time
25-20-15-10-5
Assault Bike Calories
Burpees
Assistance Work
Metcon (No Measure)
~Double DB Bench Press 1 and ½ Reps
4 sets: 10 reps
~Standing Tricep Extension w/ band
4 sets: 10 reps
Cool Down
Metcon (No Measure)
1 min couch stretch (each side)
1 min quad smash (each side)
2 min foam roll all of lower body