Adelphos Athletics – CrossFit
Warm-up (No Measure)
Unity is the quality of being one in spirit purpose and harmony.
The New Belize
Warm-up
Warm-up (No Measure)
Hip Halo
-into-
3 sets:
5 Inch Worms
30-sec Knee Plank
5 Back Squats (empty bar)
Weightlifting
Warm-up (No Measure)
Back Squat:
– Establish an 8 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of the original 8RM.
Metcon
Metcon (Time)
3 rounds
15 Hang Power Cleans (115/75)
15 Burpees
Cool Down
Warm-up (No Measure)
1 min couch stretch (each side)
1 min Bicep Wall Stretch
1 min Seal Pose