Adelphos Athletics – CrossFit
Warm-up (No Measure)
“The future belongs to those who believe in the beauty of their dreams.” —Eleanor Roosevelt
Warm-up
Warm Up 1 (No Measure)
30 2-WAY ROLL OVERS
30 2-WAY BAND PULL APARTS
20 PVC GOOD MORNINGS
20 PVC SHOULDER PRESS
20 AIR SQUATS
15 PUSH UPS
15 SIT UPS
**2 ROUNDS**
Metcon
Metcon (Time)
Rowing Half Murph
1000m/850m Row
50 Pull-Ups
100 Push-Ups
150 Air Squats
1000m/850m Row
Time Cap is 25 Mins
Assistance Work
Warm-up (No Measure)
Turkish Getup Practice!
* Take the remaining time and have athletes practice some like Getups. Remember, it’s not about speed! *
Cool Down
Warm-up (No Measure)
1 min foot smash with ball (each side)
1 min foam roll upper back/lats
1 min foam roll quads (each side)
1 min twisted cross (each side)