Adelphos Athletics – CrossFit
Quote of the Day (No Measure)
Knowing what is essential to you allows you to meet the chaos of life with a clear mind and an open heart.
Phillip Moffitt
Warm Up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warm Up
-into-
2 sets
10 PVC Pass Throughs
5 PVC OVHS
-into-
6 min AMRAP
30-sec assault bike
5 Wall ball Squats
5 Wall ball Push press
5 Stepback Lunges (each side)
Weight Lifting (No Measure)
~Individual~
3 Snatch Push Press + 1 Overhead Squat:
– Work up to a heavy in 10-12 minutes
Metcon (4 Rounds for time)
4 sets (New set every 5:00)
16/14 Calorie Assault Bike
20 Wall Balls (20/14)
50ft Overhead Plate Walking Lunge (45/25)
~Need to get atleast 1 Min of rest before the next round
Cool Down (No Measure)
1:00 Barbell Quad Smash (each side)
1:00 Couch Stretch (each side)
1:00 Trap Smash (each side)