Adelphos Athletics – CrossFit
Quote of the Day (No Measure)
The eyes are pages of the immortal stories of the soul.
Sorin Cerin
Warm Up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate*
Hip Halo + Crossover Symmetry or Banded 7’s Warm Up
-into-
6:00 Amrap
5 Front Squats (empty bar/slow and controlled)
4 Jump Squats
5 Push Press (empty bar)
Weightlifting (Weight)
~On your own~
2 Front Squat + 1 Push Press + 1 Push Jerk
– Work up to a heavy in 10-12 minutes –
Metcon (Time)
4 rounds
24 Deadlifts (95/65)
18 Hang power cleans (95/65)
12 Shoulder to Overhead (95/65)
Target time: 12-16minutes
Cool Down (No Measure)
1:00 Barbell Quad Smash (each side)
1:00 Couch Stretch (each side)
1:00 Trap Smash (each side)