Adelphos Athletics – CrossFit

Warm Up (No Measure)

3:00 Assault Bike (alternate between 30 seconds moderate/30 seconds slow)

-into-

3 sets

5 Strict Pull Ups or 10 Ring Rows

5 Inchworms + Air Squat (3-second Hold)

10 Alternating V-Ups

Metcon (No Measure)

Teams of 2

5 sets

15/12 Calorie Assault Bike (each partner performs this at the same time) (12/10 Echo)

20 Burpee Pull-Ups

15/12 Calorie Assault Bike (each partner performs this at the same time) (12/10 Echo)

-Rest 1:1 between sets-

Individual Option:

5 sets

15/12 Calorie Assault Bike (12/10 Echo)

10 Burpee Pull-Ups

15/12 Calorie Assault Bike (12/10 Echo)

-Rest 1:1 between sets-

Mini Pump (No Measure)

4 Rounds

10 Barbell Strict Press @ Moderate weight – maintain control and quality

12 Ring Y Raise @ moderate weight – maintain quality

10 Standing KB Crush Grip Bicep Curl @ moderate weight – maintain quality

10 Single Arm DB Skull Crusher @ moderate weight – maintain quality

-Rest 3 min b/t rounds-

Mobility (No Measure)

1 min lying 90/90 hip stretch (each side)

1 min overhead elbow grab tricep stretch (each side)

1 min tricep lacrosse ball smash (each side)