Adelphos Athletics – CrossFit
Quote of the Day (No Measure)
While our embodied lives are largely subject to what our bodies can or cannot do, the life of our souls is unbound by any labels or limitations.
Chandresh Bhardwaj
Warm Up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
2:00 Machine
-into-
4 sets
1:00 Jump Rope
5 Sit Ups
5 Inch Worms:
2. Workout Prep
1 set:
1 Shuttle Run (50’)
5 GHD’s or Straight leg Sit UPs
10 Double Unders
5 Push Ups
Metcon (Time)
6 Sets (1 Set every 2:30)
300m Row (275m for Women)
15 GHD Sit Ups (or 10 Toes to Bar)
-Rest 5:00-
6 Sets (1 Set every 2:30)
60 Double Unders
20 Push Up
Cool Down (No Measure)
1 min couch stretch (each side)
1 min Bicep Wall Stretch
1 min Seal Pose