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