Adelphos Athletics – CrossFit

Warm-up

Warm-up (No Measure)

2:00 Machine

-into-

1:00 Jump Rope

-into-

3 sets

10 Ring Rows

10 Alternating V-Ups

10 Air Squats

2. Workout Prep

3 sets:

100m Bike Erg (build in pace)

1 Strict Pull Up

Metcon

Metcon (AMRAP – Rounds and Reps)

15:00 Amrap

1000m Bike Erg

4 Strict Pull Ups

Assistance Work

Warm-up (No Measure)

4 Rounds

10 Tempo Pushups

10 Chin Ups

15 Standing KB Crush Grip French Press

15 Barbell Drag Curls

30yd Single DB Overhead Carry (Left– as heavy as possible)

30yd Single DB Overhead Carry (Right – as heavy as possible)

15 GHD’s

10 Strict Toes to Bar

15 Oblique twists with medball (each side)

30yd Single DB Overhead Carry (Left– as heavy as possible)

30yd Single DB Overhead Carry (Right – as heavy as possible)

-Rest 2 min b/t round-

Cool Down

Warm-up (No Measure)

1 min couch stretch (each side)

1 min Bicep Wall Stretch

1 min Seal Pose