Adelphos Athletics – CrossFit


Warm-up (No Measure)

3 sets:

1:00 Row

200m Run

10 Alternating V-Ups

10 Bird Dogs

3 Sandbag Deadlifts


Metcon (Time)

10 Sets (1 set every 2:30)

200m Run

10 Toes to Bar

3 Sandbag Tosses (125/75)

Assistance Work

Warm-up (No Measure)

4 Rounds

10 Banded Pushups

10 Strict Pullups

15 Ring Push Ups

15 DB Spider Curls

10 Overhead Plate Situps

10 Strict Hanging Leg Raise

15 Oblique twists with medball (each side)

7 Alligator Rolls (each side)

50yd KB Front Racked/Overhead Carry (right racked/left overhead)

50yd KB Front Racked/Overhead Carry (right overhead/left racked)

-Rest 2 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 Hand Smash w/ lacrosse ball (each side)