Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

A successful relationship is built on two things: first, finding similarities, and second, respecting differences.

– Maxwell Wrenfield

Warm Up (No Measure)

Crossover Symmetry or Banded 7’s

-into-

3 sets:

:10 Handstand Hold (or dumbbell/barbell overhead hold)

:30 Air Bike

30ft walking lunge

5 Shoulder Press (build in weight)

Shoulder Press (Shoulder Press:
– Establish a 6 RM for the day. Then, perform a drop set of 4-6 reps at 90% and 4-6 reps 85% of that 6 RM.)

Metcon (Time)

Team of 3

5 Sets (each/1:2)

12/10 Calorie Air Bike

10 Handstand Push Ups

75ft Bodyweight Lunge

Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)

()

Death by Endurance (No Measure)

Part 1: Echo Bike Workout

8 Cals at RPE8

-Rest 2 Min-

10 Cals at RPE10, 2 Min at RPE2

12 Cals at RPE10, 2 Min Rest

15 Cals at RPE10, 2 Min at RPE2

12 Cals at RPE10, 2 Min Rest

10 Cals at RPE10, 2 Min at RPE2

8 Cals at RPE9

Part 2: Row Workout

4 Sets

750m at RPE6-7

250m at RPE2-3

*No rest between reps & sets.

Total: 4000m