Adelphos Athletics – CrossFit
Quote of the Day (No Measure)
Birds chirp and sing with such enthusiasm that it’s a reminder for us to embrace the new day and realize our fortune—we are alive, just for starters.
Jennifer Lazarow
Warm Up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo + Crossover Symmetry or Banded 7’s Warm Up
-into-
3 sets:
30-second Assault Bike (build in pace)
5 Front Squats (empty bar)
5 Push Press (empty bar)
10-second Handstand Hold
Weightlifting (No Measure)
~On your Own~
Heavy Thruster
* Work up to a heavy single for the day *
Metcon (Time)
21-18-15-12-9
Calorie Assault Bike
Thrusters (75/55)
* Womens Calories: 16-14-12-10-8
Target time: 10 -14 minutes
Cool Down (No Measure)
1:00 Barbell Quad Smash (each side)
1:00 Couch Stretch (each side)
1:00 Trap Smash (each side)