Adelphos Athletics – CrossFit
Warm-up (No Measure)
“Don’t bend. Don’t water it down. Don’t try to make it logical. Don’t edit your own soul according to the fashion. Rather, follow your most intense obsessions mercilessly.” ―Franz Kafka
Warm-up
Warm-up (No Measure)
10 min AMRAP
45-second Machine (moderate pace)
10 PVC Pass-throughs
10 Alternating V-Ups
10 Ring Rows
5 Jump Squats
Metcon
Metcon (No Measure)
4 Rounds
40 Air Squats
20 V-Ups
20 Pull-Ups
Assistance Work
Pistols
10 Minutes
Establishing Starting points and working through basic ranges of motion to start working on a Pistol Squat
Cool Down
Warm-up (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)