Adelphos Athletics – CrossFit
Quote of the Day (No Measure)
You are already affecting changes in your life, step-by-step, and you’re about to turn that spark of wanderlust into the fire that will light the way down the path of your mystical journey.
Hannah Papp, The Mystical Backpacker
Warm Up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
3:00 Bike
-into-
3 sets:
10 Squat Jumps
3 Inch Worms
10 Air Squats
2. Workout Prep
2 sets:
5/4 Calorie Bike
2 Burpees
Metcon (Time)
6 rounds
16/13 Calorie Bike
10 Bar Over Burpees
6 Deadlifts (225/155)
Assistance Work (No Measure)
Goblet Squat: 1 and a Half Reps
4 sets: 10 reps
*Rest 1:00-1:30 b/t sets
Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back