Adelphos Athletics – CrossFit
Warm-up (No Measure)
“Life is 10% what happens to me and 90% how I react to it.” —Charles Swindoll
Warm-up
Warm-up (No Measure)
5 min AMRAP
30-sec easy row
5 Back Squats (empty bar)
5 Shoulder to Overhead (empty bar)
5 Thrusters (empty bar)
Weightlifting
Back Squat
Back Squat 1×1
– Heavy Single (10-12 minutes)
* Rest a little longer than normal between sets when you reach heavier weights *
Metcon
Metcon (Time)
For Time:
200m/175m Row
5 Thrusters (95/65)
400m/350m Row
10 Thrusters (95/65)
600m/500m Row
15 Thrusters (95/65)
800/650m Row
20 Thrusters (95/65)
18 Min Cap
Cool Down
Warm-up (No Measure)
1 min couch stretch (each side)
1 min quad smash (each side)
2 min foam roll all of lower body