Adelphos Athletics – CrossFit
Warm-up (No Measure)
“Dare to live the life you have dreamed for yourself. Go forward and make your dreams come true.” ―Ralph Waldo Emerson
Warm-up
Warm-up (No Measure)
Monster Walk Warmup
-into-
10 min AMRAP
1 min machine of choice
5 Bird Dogs (each side)
5 Deadlifts (empty – build across)
5 Updowns to Seal Pose
Metcon
Metcon (Time)
For Time:
10-9-8-7-6-5-4-3-2-1
Deadlift (255/175)
Calorie Row
Assistance Work
Warm-up (No Measure)
~~Body Row on Racked Barbell
5 sets: 10 reps
~~Deficit Pushups
5 sets: 10 reps
~~Seated Tricep DB French Press
4 sets: 10 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