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