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)


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)