Adelphos Athletics – CrossFit

Warm-up (No Measure)

“Ask, and it will be given to you. Search, and you will find. Knock, and the door will be opened for you.” —Jesus

Warm-up

Warm-up (No Measure)

3-4 Sets

1:00 Assault Bike

10 Inchworm w/Box Step Up each rep

5 Strict Press (45/35)

Metcon

Metcon (Time)

3 Sets

20/15 Calorie Assault Bike

8 Bar Facing Burpees

12 Thruster (95/65)

-Rest 2 Mins b/t sets-

Assistance Work

Warm-up (No Measure)

2 minutes of max effort Toes to Bar

-rest 1 minute –

2 minutes of max effort Double Unders

-rest 1 minute –

2 minutes of max effort Pull Ups

–rest 2 minutes —

1 minute max effort Pull Ups

-rest 2 minutes –

1 minute of max effort Double Unders

-rest 2 minutes –

1 minute of max effort Toes to Bar

Cool Down

Warm-up (No Measure)

1 min foam roll lats (each side)

1 min banded shoulder distraction (each side)

1 min twisted cross (each side)

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