Adelphos Athletics – CrossFit
Warm-up (No Measure)
“When you do what you fear most, then you can do anything.” ―Stephen Richards
Warm-up
Warm-up (No Measure)
10 min AMRAP
1 min bike erg (easy pace)
5 V-Ups
5 Hand Release Pushups
10 Bent-over Plate Rows
Metcon
Metcon (Time)
Teams of 2
100/80 Calorie Bike
150 V-Ups
150 Dumbbell Bench 50s/35s
150 Ring Rows
Time Cap 24 Minutes
Assistance Work
Metcon (No Measure)
Pistols!
We will take time and find a starting point for everyone when starting to learn to do a Pistol squat. Take your time start slow and dont just jump right into the movement.
Cool Down
Warm-up (No Measure)
1 min seal pose
1 min bicep stretch on wall
1 min tricep lacrosse ball smash (each side)