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

()