Adelphos Athletics – CrossFit
Quote of the Day (No Measure)
All paths are for the purpose of aiding soul on the journey of the self, and you transcended the path that was aiding you.
Orest Stocco
Warm Up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
Run Warmup:
10 yd walk on toes
10 yd walk on toes backwards
10 yd walk on heels
10 yd walk – feet turned out
10 yd walk – feet turned in
10 yd lunge walk – arms locked out overhead
10 yd lunge walk – torso twist towards forward leg
10 yd butt kickers
10 yd high knees
-into-
6 min AMRAP
25/25ft down and back run
5 Kip Swings
5 Ring Rows
2. Workout Prep
1 set:
2 Bar Muscle Ups (3 Kipping Pull Ups
1 50’ Shuttle Run (practice turning)
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes
4 Bar Muscle Ups (Or 8 Kipping Pull-ups)
10/8 Calorie Bike
Weightlifting (No Measure)
~Alt. Incline DB Bench
4 sets: 10 reps (each side)
*Rest 1:00-1:30 b/t sets
~Weighted Hip Thrust
4 sets: 10 reps
*Rest 1:00-1:30 b/t sets
Cool Down (No Measure)
1 min couch stretch (each side)
1 min Bicep Wall Stretch
1 min Seal Pose