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