Adelphos Athletics – CrossFit

Warm-up (No Measure)

“Desire is the key to motivation, but it’s determination and commitment to an unrelenting pursuit of your goal, a commitment to excellence, that will enable you to attain the success you seek.” ―Mario Andretti

Warm-up

Warm-up (No Measure)

Banded 7s Warmup

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Monster Walk Warmup

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3 sets (8-10 minutes)

5 Jumping Air Squats

5 Alt. V-ups (each side)

3 Strict Pull Ups

Metcon

Metcon (Time)

50-40-30-20-10

Air Squats

Sit-Ups

10-8-6-4-2

Strict Pull Ups

Cool Down

Warm-up (No Measure)

1 min Seal Pose

1 min quad smash (each side)

2 min foam roll all of lower body

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