Adelphos Athletics – CrossFit

Warm-up (No Measure)

“I know you’re tired, but come… this is the way.” ―Rumi

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)

10 Ring Rows

Metcon

Metcon (Time)

4 rounds

5 Overhead Squats (135/95)

25/20 Bike Cals

-Rest 2 Minutes-

3 rounds

4 Overhead Squats (155/105)

25/20 Bike Cals

-Rest 2 Minutes-

2 rounds

3 Overhead Squats (185/125)

25/20 Bike Cals

Assistance Work

Warm-up (No Measure)

Sumo DB/KB Deadlift

4 sets: 12-15 reps

*Build to a heavy weight and perform sets at this weight as long as form can be maintained

Cool Down

Warm-up (No Measure)

1 min standing QL doorway/rig stretch (each side)

1 min foam roll lats (each side)

1 min thread the needle (each side)