Adelphos Athletics – CrossFit

Warm-up (No Measure)

“I am not a product of my circumstances. I am a product of my decisions.” —Stephen Covey

Warm-up

Warm-up (No Measure)

Hip Halo Warmup

-into-

4 sets

30-sec Assault bike (build in pace)

10 V Ups

5 Goblet Squats

5 Pull Ups

Metcon

Metcon (Time)

800m Row

30 Pull-Ups

60 Push-Ups

90 Air Squats

400m Row

20 Pull-Ups

40 Push-Ups

60 Air Squats

200m Row

10 Pull-Ups

20 Push-Ups

30 Air Squats

30 Min Time Cap

Cool Down

Warm-up (No Measure)

1 min foot smash with lacrosse ball (each side)

1 min pec smash on rig with lacrosse ball (each side)

1 min foam roll lats (each side)

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