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)