Adelphos Athletics – CrossFit
Warm-up (No Measure)
“Bold action in the face of uncertainty is not only terrifying, but necessary, in the pursuit of great work. ” —Jonathan Fields
Warm-up
Warm-up (No Measure)
Tabata Assault Bike (8 sets)
* 20 seconds (moderate/10 seconds (recovery) *
-into-
3 sets
5 Goblet Squats
3 Updowns to Seal Pose
5 Scap Pullups
3 Pullups
Metcon
Metcon (No Measure)
40/32 Calorie Assault Bike
4 Rounds
30 Double Unders
12 Hang Cleans (95,65)
40/32 Calorie Assault Bike
Assistance Work
Pistols
Advance:
Every min (5:00)
8-10 Pistols (Really advanced athletes hold kettlebell/dumbbell)
Intermediate:
Every min (5:00)
6-8 Pistols with Band
Beginner:
Every min (5:00)
6-8 Pistols to a Box
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