Adelphos Athletics – CrossFit
Warm-up (No Measure)
Dream big and follow your dreams… Never stop and never let go! Pave the way for success with your desire and ambition!
Noraien Mansor
Warm-up
Warm-up (No Measure)
Hip Halo / Monster Walk Warmup
-into-
3 sets:
50m Jog
3 Inch Worms + 6 Pike Push-ups
3 Deadlifts (empty bar)
10 Alternating Box Step-ups
Weightlifting
Deadlift
Deadlift:
Build to a single rep at 85% across 5 sets of decreasing reps/increasing weight
Set 1: 10 reps
Set 2: 8 reps
Set 3: 5 reps
Set 4: 3 reps
Set 5: 1 rep @ 85%
* Rest as needed between sets *
Handstand Push-ups
Strict Handstand Push-ups
5 Sets:
50% reps of Max Unbroken Reps (SHSPU)
-Record your total reps-
Metcon
Metcon (AMRAP – Rounds and Reps)
16 min AMRAP
200m Run
10 Box Jump Overs (24/20)
4 Push Press (115/75)
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