Adelphos Athletics – CrossFit
Warm-up (No Measure)
Finding your purpose can make you feel better, perform better, and recognize your own success.
Carrie Nelson,
Warm-up
Warm-up (No Measure)
Hip Halo
-into-
3 sets:
5 Inch Worms
30-sec Knee Plank
5 Back Squats (empty bar)
Weightlifting
Back Squat
Back Squat:
– Establish a 10 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of the original 10RM.
Metcon
Metcon (2 Rounds for reps)
2 sets
5:00 Amrap
2-4-6-8-10… Deadlifts (185/125)
1-2-3-4-5… Wall Walks (half way)
Rest 3:00 between sets
Cool Down
Warm-up (No Measure)
1 min Barbell Quad Smash (each)
1 min Lacrosse Ball Smash
1 min trap smash with Barbell (each side)