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
-into-
Monster Walk Warmup
-into-
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