Adelphos Athletics – CrossFit

Warm-up (No Measure)

Always follow your dreams and what you want to be and do in life. Keep reaching for your goals. Keep pushing yourself. You are your best supporter, critic, and believer. You are able to achieve it all

Ron Hunter

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Hip Halo Warmup

-into-

3 sets

5 kipping knees raise

5 sandbag cleans (light weight – focus on hip extension)

20 yd sandbag carry (light weight – focus on good positioning)

5 Empty Bar Back Squats (slow and steady)

Weightlifting

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

Metcon (No Measure)

Teams of 2

5 rounds

300ft Sandbag Front Rack carry (125/75)

15 Synchro Toes to Bar

Individual Option:

5 rounds

150ft Sandbag Carry (125/75)

15 Toes to Bar

Cool Down

Warm-up (No Measure)

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

1 min calf stretch against wall (each side)

1 min foam roll upper back

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