Adelphos Athletics – CrossFit
Warm-up
Warm-up (No Measure)
6 sets
Tabata Machine: 20 secs on/10 secs off
– Pace should be moderate/fast not a Sprint –
into
3 sets
20-30 second Dead Hang (pull up bar)
10 Goblet Squats
Metcon
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