2/7/2022

Adelphos Athletics – CrossFit

Warm-up (No Measure)

“Look closely at the present you’re constructing: it should look like the future you’re dreaming.” —Alice Walker

Warm-up

Warm-up (No Measure)

Banded 7’s

-into-

Monster Walk Warm up

-into-

5 min AMRAP

30-sec assault bike

3 Thrusters (empty bar – build across)(from the rig)

6 Kip Swings

9 Sit-Ups

Weightlifting

Back Squat

Back Squat 5×5

* Complete a set on the 2 minutes *

Metcon

Metcon (Time)

21-15-9

Thrusters (115/80)

Toes to Bar

Calorie Assault Bike

(Womens Calories: 16-12-8)

Time Cap: 14 Minutes

Cool Down

Warm-up (No Measure)

1 min couch stretch (each side)

1 min pigeon pose (each side)

1 min quad smash (each side)

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