Adelphos Athletics – CrossFit
Warm-up (No Measure)
“Don’t prepare. BEGIN.” —Steven Pressfield
Warm-up
Warm-up (No Measure)
2 sets (light-moderate pace)
1:00 Row
1:00 Bike
– into –
2 sets
5 Ring Rows
10 Push Ups
15 Air Squats
Metcon
Metcon (Time)
2000m/1750m Row
30 Burpee Box Overs (24,20)
45/32 Bike Cals
Assistance Work
Metcon (No Measure)
~Strict Pull-Ups
6 set: 8 reps
*Add weight or decrease the amount of band assistance used. Use a band to hit perfect reps if needed.
~Bent Over Barbell Row
4 sets: 10 reps
*Build to a moderate weight, stay the same or build across sets
Cool Down
Warm-up (No Measure)
1 min seal pose
1 min bicep stretch on wall
1 min tricep lacrosse ball smash (each side)