Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

Let us not love with words or speech but with actions and in truth.

– 1 John 3:18 (Bible)

Warm Up (No Measure)

Tabata: :20 on, :10 off

6 sets each of:

Jogging

Rowing

Up Downs

Metcon (3 Rounds for reps)

3 Sets

30/24 Cal Bike

500/450m Row

25 Burpee Variation*

-rest 3:00 between sets-

Set 1: Burpee Pull Ups

Set 2: Burpee over line (Line Facing)

Set 3: Burpee to 6” target

Mobility (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Seal Pose

()

Death by Endurance (No Measure)

Assault Bike

2x (3 Min at RPE5, 1 Min Rest)

5 Min Easy

2x (2 Min 30 Sec at RPE5, 1 Min Rest)

5 Min Easy

2x (2 Min at RPE5, 1 Min Rest)

5 Min Easy

2x (1 Min 30 Sec at RPE5, 1 Min Rest)

5 Min Easy

2x (60 Sec at RPE7, 1 Min Rest)