Adelphos Athletics – CrossFit
Warm-up
Warm-up (No Measure)
Monster Walk Warm up
1:00 Machine
-into-
3 sets:
6 Lunge and Twist
10 Birddogs
5 Scap Pull-ups
5 Front Squats (empty bar – build across sets)
Weightlifting
Front Squat
Front Squat 1×1
– Heavy Single (10-12 minutes)
* Rest as needed between sets *
Chin Ups
Palms Facing younas you pull yourself up to where chin is over the bar.
Weighted Chin Up 1×1
– Max Weight
* Rest as needed between sets *
Metcon
Metcon (AMRAP – Reps)
10:00 Amrap:
3-6-9-12-15-18….
Overhead Squat (115/75)
*30 Double Unders after each set of Overhead Squats
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