Adelphos Athletics – CrossFit

Warm Up

6 rounds of 20 seconds on, 10 seconds off Assault Bike

4 Rounds of 20 on, 10 off Burpees

2 Rounds of 20 on, 10 off Box Get Overs

Quote of the day

When we master the art of focusing we will begin to consciously use this skill in everything we do.

Jyotika Ellwood

Metcon (3 Rounds for time)

Every 10:00 ( 3 sets)

12/10 Calorie Assault Bike

12 Burpee Box Get Overs (24/20)

12/10 Calorie Assault Bike

9 Burpee Box Get Overs (24/20)

12/10 Calorie Assault Bike

6 Burpee Box Get Overs (24/20)

Assistance Work

~GHD Back Extension 4 sets: 10 reps

*Rest 1:00-1:30 b/t sets

~Barbell Skull Crushers

4 sets: 10 reps

*Rest 1:00-1:30 b/t sets

Cool Down

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Seal Pose