Adelphos Athletics – CrossFit
Warm-up (No Measure)
“The road to success is dotted with many tempting parking spaces.” ―Will Rogers
Warm-up
Warm-up (No Measure)
Monster Walk Warmup
-into-
6 min AMRAP
30-sec bike erg (easy pace)
5 Goblet Squats (lightweight)
10-sec Squat Hold At Bottom
Weightlifting
Deadlift
Deadlift 1×1
– Heavy Single (10-12 minutes)
* Rest a little longer than normal between sets when you reach heavier weights *
Metcon
Metcon (No Measure)
Not for time
32/25 Cal Bike
15 Front Squats (155/105)
32/25 Cal Bike
12 Front Squats (155/105)
32/25 Cal Bike
9 Front Squats (155/105)
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