Adelphos Athletics – CrossFit
war: Warm-up (No Measure)
“Talent is cheaper than table salt. What separates the talented individual from the successful one is a lot of hard work.” —Stephen King
Warm-up
Warm-up (No Measure)
Monster Walk Warmup
-into-
3 sets (8-10 minutes)
30-sec bike erg (easy pace)
30-sec single/double unders
3 Tempo Back Squats (Build in weight/stay light)
Weightlifting
Back Squat
Back Squat 5×2
5 sets of 2 Back Squats @85% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
Metcon
Metcon (No Measure)
4 sets (1 set every 6 minutes)
20/16 Calorie Bike
20 Wall Balls (20/14)
75 Double Unders
RX+
4 sets (1 set every 6 minutes)
25/20 Calorie Bike
25 Wall Balls (20/14)
100 Double Unders
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