Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

Always be authentic Avoid being false. Avoid guessing. Avoid saying ‘yes’ when you want to say ‘no’.

Yogita Joshi

Warm Up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Crossover Symmetry Warmup or Banded 7’s

-into-

6 min AMRAP

5 Sumo Deadlift High Pulls (empty bar – build across)

5 Push Press (empty bar – build across)

5 Kip Swings

5 Kipping Pull-ups

2. Workout Prep

1 set:

3 Shoulder to Overhead

3 Chest to bar

3 Sumo Deadlift High Pull

Metcon (Time)

5 Rounds

15 Shoulder to Overhead (95/65)

12 Chest to Bar Pull Ups

9 Sumo Deadlift High Pulls (95/65)

Assistance Work (No Measure)

3 Rounds

10 DB Good Mornings @ moderate weight

10 Single Leg DB Hip Thrust @ moderate weight

15 Standing Barbell Calf Raise @ moderate weight

-Rest 3 min b/t round-

Col Down (No Measure)

1 min Seal Pose

1 min Tricep Smash (each)

1 min Foam roll glutes and IT band (each side)

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