Adelphos Athletics – CrossFit

Warm Up (No Measure)

Hip Halo Warm Up

-into-

8:00 Amrap

30-Second Air Bike

5 Ring Rows

5 Back Squats (build-in weight)

10 Bird Dogs

5 Roll and Reach

Back Squat (Back Squat:
– Establish a 4 RM for the day. Then, perform a drop set of 2-4 reps at 85-90% and 2-4 reps 80-85% of the original 4RM.)

Metcon (AMRAP – Rounds and Reps)

3-person team

16:00 AMRAP

Partner 1: 10 Deadlifts (185/125)

Partner 2: 10 Pull-ups

Partner 3: 10-12-14-16-18-20… Calorie Air Bike

(female calories: 7-9-11-13-15-17…)

Mobility (No Measure)

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

1 min Couch Stretch (each side)

1 min Bicep Wall Stretch

Death by Endurance (No Measure)

Part 1: Echo Bike Workout

10 Cals at RPE9

12 Cals at RPE10

10 Cals at RPE10

8 Cals at RPE9

10 Cals at RPE10

12 Cals at RPE10

10 Cals at RPE9

*Full recovery between reps.

Part 2: Row Workout

3 Sets

300m at RPE7

1200m at RPE2-3

*Rest 1 Min between sets.

Total: 4500m