Adelphos Athletics – CrossFit

Warm-up (No Measure)

“If you have knowledge, let others light their candles in it.” —Margaret Fuller

Warm-up

Warm-up (No Measure)

**1. Movement Prep/Activation and Increasing Heart Rate**

3:00 Assault Bike (alternate between 30 seconds moderate/30 seconds slow)

-into-

3 sets

10 Ring Rows

5 Inchworms + Air Squat (3-second Hold)

10 Alternating V-Ups

Metcon

Metcon (Time)

5 sets

15/12 Cal Assault Bike

12 Burpee Pull-Ups

15/12 Cal Assault Bike

-Rest 1 Min between sets-

Assistance Work

Warm-up (No Measure)

Hip Raise

5 sets: 20 reps; unloaded or holding a plate or DB

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