Adelphos Athletics – CrossFit
Warm Up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
3:00 Machine
-into-
Every 1:00 (7:00)
5 Ring Rows
5 Sit Ups
3 Inch Worms
2. Workout Prep
2 sets: (with partner)
30-Second Row (workout pace)
3 Pull-ups
5 GHD’s or Sit Ups
3 Push Ups
Metcon (Time)
Teams of 2
2000/1750m Row
100 Pull-ups
1500/1300m Row
100 GHD’s (Or 100 Stick Sit ups)
1000/850m Row
100 Push Ups
500/400m Row
Individual Option:
1000/850m Row
50 Pull-ups
750/650m Row
50 GHD’s (50Stick Sit ups)
500/400m Row
50 Push Ups
250/200m Row
Core Work (No Measure)
4 rounds:
10 Single Arm KB Situps (Left)
10 Single Arm KB Situps (Right)
10 Dip Support Leg Raise
10 Ab wheels
60 Sec Plank Hold
30 yd Banded KB Overhead Walk
2 min rest b/t rounds
Mobility (No Measure)
1 min seal pose
1 min bicep stretch on wall
1 min tricep lacrosse ball smash (each side)