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)