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

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