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

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