Adelphos Athletics – CrossFit
Warm-up (No Measure)
Encouragement often sets off a chain reaction. Those who encourage us inspire us, in turn, to reach out to still other people with words and deeds of encouragment.
Darlene Sala
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo
-into-
3 sets:
5 Inch Worms
30-sec Knee Plank
5 Back Squats (empty bar)
Weightlifting
Back Squat
Back Squat:
– Establish an 6 RM for the day. Then, perform a drop set of 4-6 reps at 90% and 4-6 reps 85% of the original 6RM.
Metcon
Metcon (Time)
5 rounds
60 Double Unders
20 GHD’s (Or 15 Stick Sit-ups)
Cool Down
Warm-up (No Measure)
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)