Adelphos Athletics – CrossFit

Warm-up (No Measure)

“With ordinary talent and extraordinary perseverance, all things are attainable.” ―Thomas Fowell Buxton

Metcon

Warm-up (No Measure)

10 min AMRAP

30-sec row (easy pace)

10 DB Shoulder Press (lightweight)

10 Heel Toe Rocks

10 Plate Toe Touch (each side)

30-sec Jump Rope

Metcon

Metcon (Time)

Teams of 2

50-40-30-20-10

Calorie Row

Bench Press (155/105)

Double Unders (each/ same time)

Assistance Work

Metcon (No Measure)

Every 1 Minute for 10 Minutes

10 Jumping Air Squats

Max Hollow Body Shoulder taps

Cool Down

Warm-up (No Measure)

1 min twisted cross (each side)

1 min calf stretch against the wall (each side)

1 min foam roll upper back

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