Adelphos Athletics – CrossFit

Warm-up (No Measure)

“Just imagine what would have happened if Michael Jordan quit after getting cut from his high school basketball team?” ―John A. Passaro

Warm-up

Warm-up (No Measure)

Banded 7’s

-into-

Monster Walk Warmup

-into-

3 sets

5 V Ups

5 Back Squats + 5 Good Mornings (empty bar)

5 Pike Push-Ups

5 Deadlifts (empty bar)

Weightlifting

Deadlift

Deadlift 5×2

2 Deadlifts x 5 sets @85% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *

Metcon

Metcon (No Measure)

30-24-18-12-6

V-Ups

Back Squat (95/65)

Handstand Push-Ups

Open Athlete Option:

30-24-18-12-6

Abmat Sit-Ups

Back Squats (45/35)

Push-Ups or Empty bar Shoulder Press

Cool Down

Warm-up (No Measure)

1 min couch stretch (each side)

1 min pigeon pose (each side)

1 min quad smash (each side)

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