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


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