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