Adelphos Athletics – CrossFit
Warm-up (No Measure)
“A little at a time until less becomes more, and more becomes less on the other side.” ―Johnnie Dent Jr.
Warm-up
Warm-up (No Measure)
Monster Walk Warmup
-into-
3 sets (8 minutes Max)
5 V Ups (focus on leg extension)
3 Thrusters + 3 Back Squats (empty bar – build across)
4 Updowns to Seal Pose + Box Jump
Weightlifting
Back Squat
Back Squat 1×1
– Heavy Single (10-12 minutes)
* Rest a little longer than normal between sets when you reach heavier weights *
Metcon
Metcon (No Measure)
5 sets (Every 3:30 minutes)
15 V-Ups
10 Thruster (95/65)
5 Burpee Box Jump Over (24″/20″)
Cool Down
Warm-up (No Measure)
1 min couch stretch (each side)
1 min pigeon pose (each side)
1 min quad smash (each side)