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)