Adelphos Athletics – CrossFit
Warm-up (No Measure)
A happy life is what we want, so that means that we need to believe and have patience, because we know that there is going to be some ups and downs, but we aren’t in charge.
Herman Cooper
Warm-up
Warm-up (No Measure)
3 sets:
1:00 Machine
5 Deadlifts (empty bar – build across sets)
5 Strict Press (empty bar – build across sets)
5 Front Squats
:30 Seconds Jump Rope
Metcon
Metcon (No Measure)
Teams of 2
2 rounds:
50 Deadlifts (225/155)
50 Shoulder to Overhead (135/95)
50 Front Squats (135/95)
Individual Option
5 rounds:
10 Deadlifts (225/155)
10 Shoulder to Overhead (135/95)
10 Front Squats (135/95)
Assistance Work
Warm-up (No Measure)
Skill Progression (Ring Row)
Holding, Kipping, Kip + Kick on the Rings
– 10-12 minutes-
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