Adelphos Athletics – CrossFit

Warm-up (No Measure)

Poverty would not exist, if your fellowman was willing to let go of Greed.

Queene Faith

Warm-up

Warm-up (No Measure)

Hip Halo / Monster Walk Warmup

-into-

3 sets:

5 Deadbugs

10 Kettlebell Curls + Shoulder Press (each)

3 Deadlifts (empty bar – build across sets)

Weightlifting

Deadlift

Deadlift 5×3

Deadlift:

5 sets x 3 Dead Stop Deadlifts @70% of 1RM

Handstand Push-ups

Strict Deficit Handstand Push-ups

Strict Deficit Handstand Push-ups

5 Sets:

45-55% reps of Max Unbroken Reps (SHSPU)

-Record your total reps-

Metcon

Metcon (Time)

25/20 Calorie bike

2 rounds:

30 Push ups

100 ft Sandbag Front Hold Carry (each) (125/75)

30 Air Squats

100 ft Sandbag Front Hold Carry (each) (125/75)

15 Burpees to Plate

100 ft Sandbag Front Hold Carry (each)(125/75)

-into-

25/20 Calorie Assault bike

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

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