Adelphos Athletics – CrossFit
Warm-up (No Measure)
“Find out what you’re afraid of, and go live there.” ―Chuck Palahniuk
Warm-up
Warm-up (No Measure)
8:00 Amrap
20 seconds Single Unders
5 Wall Balls
5 Deadlifts (empty bar)
5 Birddogs
5 Ring Rows
Weightlifting
Deadlift
Deadlifts:
– Heavy Single (10-12 minutes)
* Rest a little longer than normal between sets when you reach heavier weights *
Metcon
Metcon (AMRAP – Reps)
12:00 Amrap
150 Wall Balls (20/14)
90 Double Unders
30 Burpee Pull Ups
~~OR~~
12:00 Amrap
20 Wall Ball (20,14)
30 Double Unders
10 Burpee Pull-ups
Cool Down
Metcon (No Measure)
1 min lacrosse ball pec smash (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min tricep lacrosse ball smash (each side)