Adelphos Athletics – CrossFit
Warm-up (No Measure)
“If failure has the strength to turn your life into bitterness itself, then patience has the strength to turn your life into the sweetest joy. Do not surrender to fate after a single failure. Failure, at most, precedes success.” ―Sri Chinmoy
Warm-up
Warm-up (No Measure)
3-4 sets
30-sec Row
5 wall balls
5 Scap Pullups
5 Ring Rows
5 Alt. V-ups (each side)
Metcon
Metcon (Time)
5 Rounds
250/200m Row
10 Pullups
20 Wallballs (20/14)
10 Toes to bar
Assistance Work
Warm-up (No Measure)
~Bent Over Back Flys
4 sets: 10 reps
~Weighted Hip Thrust
4 sets: 12-15 reps
Cool Down
Warm-up (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose