Adelphos Athletics – CrossFit
Warm-up (No Measure)
“Set your life on fire. Seek those who fan your flames.” —Rumi
Warm-up
Warm-up (No Measure)
Monster Walk Warmup
-into-
2 rounds
1 min Row (easy pace)
1 min Jump Rope
1 min Bike (easy pace)
Metcon
Metcon (Time)
For Time:
1000/800m Row
800m Run
52/45 Bike Cals
-rest 1:00-
500/400m Row
400m Run
30/24 Bike Cals
-rest 1:00-
250/200m Row
200m Run
15/12 Bike Cals
Cool Down
Warm-up (No Measure)
1 min Seal Pose
1 min quad smash (each side)
2 min foam roll all of lower body