Adelphos Athletics – CrossFit
Quote of the Day (No Measure)
This soul light is meant to shine brightly as you feel and know your worth and the value of your essential nature.
Amorah Quan Yin
Warm Up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
4:00 Row (slow and stead)
-into-
2 sets:
10 Alternating V-ups
10 Hollow Rocks
10 Kip Swings
5 Hanging Knee Raises
Metcon (2 Rounds for time)
3 Rounds
10 Front Squat (135/95)
10 Toes to Bar
10 Bar Facing Burpee
-Rest 5:00-
30 Front Squat (135/95)
30 Toes to Bar
30 Bar Facing Burpee
Time Goal: 8-10 Minutes Per section
Assistance Work (No Measure)
3 Sets:
50ft Farmers Carry (heavy)
10 Bulgarian Split Squats (each side)
Cool Down (No Measure)
1:00 Barbell Grip Smash (each side)
1:00 Seal Pose (each side)
1:00 Lacrosse Ball Smash (each side)