Adelphos Athletics – CrossFit


Warm-up (No Measure)

6 sets

Tabata Machine: 20 secs on/10 secs off

– Pace should be moderate/fast not a Sprint –


3 sets

20-30 second Dead Hang (pull up bar)

10 Goblet Squats


Metcon (Time)

4 Rounds

40 Cal Assault Bike

400m Run

Assistance Work

Warm-up (No Measure)

4 Rounds

10 Strict Pullups @ use band to maintain quality if needed

12 Lat Pulldowns@ moderate weight – maintain quality

12 Ring Row – Feet Elevated @ maintain quality

10 Inverted Skull Crusher@ maintain quality

-Rest 3 min b/t round-

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