Adelphos Athletics – CrossFit

Warm-up (No Measure)

“Do the thing you fear, and the death of fear is certain.” ―Ralph Waldo Emerson

Warm-up

Warm-up (No Measure)

2 Sets

Banded Monster Walks

-into-

3 sets

5 Back Squats (empty bar- build across sets)

30-sec row (easy pace)

5 Box Step-ups (each side)

Weightlifting

Back Squat

5 Back Squat x 5 sets @65% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *

Metcon

Metcon (AMRAP – Rounds)

Every 4:00 (5 sets)

12/10 Calorie Row

15 Box Jumps (20″)

15 Deadlifts (155/105)

RX+

Every 4:00 (5 sets)

15/12 Calorie Row

15 Box Jumps (24″/20″)

15 Deadlifts (185/125)

You should finish the work in around 2:45-3 Minutes with 1 Minute rest between rounds

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

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