Adelphos Athletics – CrossFit
Warm Up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
3 sets:
1:00 Row
5 Pike Push-ups
30ft Walking Lunge with PVC
5 Power Cleans (empty bar)
2. Workout Prep
3 sets:
20-second Row (workout pace)
3 Handstand Push-ups
10ft Lunge Walk
Metcon (Time)
8 Sets (1 Set every 2 Minutes)
50 Double Unders
12 Line Facing Burpees
Assistance Work (No Measure)
10 minute AMRAP
10 Burpee Box Jumps
10 Pistol Squats (see level options below)
30 Double Unders or 60 singles
Advanced: 5 Pistols on Right Leg then 5 on Left Leg
Intermediate: 10 Alternating Pistols
Beginner: Use any progression from this Pistol Cycle for 10 reps
Alternative Option: 20 Air Squats
Mobility (No Measure)
1 min Seal Pose
1 min Tricep Smash (each)
1 min Foam roll glutes and IT band (each side)