Adelphos Athletics – CrossFit

Warm-up (No Measure)

“Doubt kills more dreams than failure ever will.” ―Suzy Kassem

Warm-up

Warm-up (No Measure)

Monster Walk Warmup

-into-

3 sets

5 Back Squats (empty bar – build across)

3 Updowns to Seal Pose

5 Scap Pullups

3 Pullups

Weightlifting

Back Squat

3 Back Squat x 5 sets @80% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *

Metcon

Metcon (Time)

21-15-9

Deadlift (225/155)

Burpee Pull Up

RX+

21-15-9

Deadlift (275/185)

Burpee Pull Up

Time Cap 15 Minutes

Cool Down

Warm-up (No Measure)

1 min couch stretch (each side)

1 min quad smash (each side)

2 min foam roll all of lower body

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