Adelphos Athletics – CrossFit

Warm-up (No Measure)

“There is no failure, except in no longer trying.” ―Elbert Hubbard

Warm-up

Warm-up (No Measure)

21-15-9 (Women’s Calories 16-12-8)

Calorie Machine (any machine available)

Air Squats

9-7-5

Burpees

– into –

3 sets (empty bar)

5 Muscle Cleans

5 Hang Power Cleans

5 Front Squats

Metcon

Metcon (Time)

3 rounds

850m/750m Row

30 Front Squats (75/55)

RX+

3 rounds

1000m/850m Row

30 Front Squats (95/65)

Assistance Work

Metcon (No Measure)

~DB Good Mornings

4 sets: 15 reps

~DB Chest Fly

4 sets: 10 reps

Cool Down

Warm-up (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

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