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Adelphos Athletics – CrossFit

Warm-up (No Measure)

“You may be whatever you resolve to be. Determine to be something in the world, and you will be something.

‘I cannot,’ never accomplished anything; ‘I will try,’ has wrought wonders.” —J. Hawes


Warm-up (No Measure)

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


3 sets

10 Ring Rows

5 Inchworms + Air Squat (3-second Hold)

10 Alternating V-Ups


Metcon (Time)

5 sets

15/12 Calorie Assault Bike

12 Burpee Pull-Ups

15/12 Calorie Assault Bike

-Rest 1 Min between sets-

Assistance Work

Warm-up (No Measure)

Glute Bridge

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