Adelphos Athletics – CrossFit

Warm-up (No Measure)

The strength of unity is the measure of the power of a life, just as dissociation and dispersion are the measure of death.

Luigi Giussani

Warm-up

Warm-up (No Measure)

2 sets:

10 PVC Pipe Pass Throughs

10 PVC Pipe Around the world (Left and Right)

-into-

2 sets

30-second Jump Rope

5 Empty Bar Shoulder Press

5 step back lunges

50ft Overhead walk with Dumbbell (25ft each arm)

Weightlifting

Shoulder Press

Shoulder Press:

– Establish an 8 RM for the day. Then, perform a drop set of 8-10 reps at 85-90% and 8-10 reps 80-85% of that 8 RM.

Metcon

Metcon (Time)

Partner Workout:

100-80-60-40-20

Double Unders

10-8-6-4-2

Wall Walks

*50ft Single arm Overhead Walking Dumbbell Lunge (50/35) after each set

*Split all reps in whatever sets you decide.

Individual Option:

50-40-30-20-10

Double Unders

5-4-3-2-1

Wall Walks

*25ft Single arm Overhead Walking Dumbbell Lunge (50/35) after each set

Cool Down

Warm-up (No Measure)

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

1 min Couch Stretch (each side)

1 min Trap Smash (each side)

()