Adelphos Athletics – CrossFit
Warm-up (No Measure)
“Everything that is beautiful and noble is the product of reason and calculation.” – Charles Baudelaire
Warm-up
Warm-up (No Measure)
Crossover Symmetry or Banded 7’s
-into-
3 sets:
5 wall balls (focus on breathing and arm cycling)
3 Strict Pull Ups
5 down dog/seal pose transitions
Metcon
Metcon (Time)
Teams of 2
10 sets: (each/1:1)
10 Wall Balls (20/14)
5 Burpee Pull-ups
Assistance Work
Warm-up (No Measure)
Single leg DB Romanian Deadlift
4 sets: 10 reps (each side)
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across sets
Seated Dumbbell Calf Raise
4 sets: 15-20 reps
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across sets
Cool Down
Warm-up (No Measure)
1 min couch stretch (each side)
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side