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)