Adelphos Athletics – CrossFit
Warm-up (No Measure)
“Do you really want to look back on your life and see how wonderful it could have been had you not been afraid to live it?” —Caroline Myss
Warm-up
Warm-up (No Measure)
3:00 Machine of choice (increase intensity every 1:00)
– into –
3 sets
10 Russian Kettlebell Swings
20 Body weight lunges (total)
5 Pike Push-Ups
20 second Goblet Squats (light weight)
Metcon
Metcon (Time)
2 Sets
2 Rounds
20 Kettlebell Swings (53,35)
100’ Farmers Carry (120,70)
15 Handstand Push-Ups
100’ Farmers Carry (120,70)
~~Rest 3 Minutes between sets~~
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