Adelphos Athletics – CrossFit

Warm-up (No Measure)

The reason inner peace is so crucial is because anything beautiful, useful or productive in the universe has been created from a calm, peaceful place.

John George

Warm-up

Warm-up (No Measure)

Hip Halo Warm up

-into-

6 min AMRAP

30-second Bike (easy pace)

5 Deadlifts (empty bar – build across sets)

10 Single Arm Dumbbell Shoulder Press (each)

Weightlifting

Deadlift

Deadlift 1×1

Deadlift

– Heavy Single (10-12 minutes)

* Rest as needed between sets *

Handstand Push-ups

Handstand Push-ups (Strict): Max Reps

Handstand Push-ups (Strict): Max Reps

Metcon

Metcon (No Measure)

NOT FOR TIME

5 sets

20/15 Calorie Bike

15 V-ups

100ft Sandbag Carry (125/75)

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

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