Adelphos Athletics – CrossFit
Warm-up (No Measure)
“Whatever it takes to finish things, finish. You will learn more from a glorious failure than you ever will from something you never finished.” ―Neil Gaiman
Warm-up
Warm-up (No Measure)
4 sets
30 on/30 off Bike (build up to workout pace)
– into –
3 sets
5 Strict Pull-Ups
10 Push-Ups
15 Air Squats
Metcon
Metcon (Time)
60/45 Bike Cals
25 Deadlifts (255,175)
60/45 Bike Cals
Assistance Work
Warm-up (No Measure)
~~Standing Single Arm DB Shoulder Press
4 sets: 10 reps (each side)
~~Standing DB Lateral Raise
4 sets: 10 reps
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