Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

Life itself is abundance. Life is full. Life is sufficient.

Teresa Ike

Warm UP (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Hip Halo Warmup

-into-

6 min AMRAP

30 Single Unders

5 Front Squats (empty bar)

5 Muscle Cleans (empty bar)

(3-4 sets)

2. Workout Prep

2 sets: (each)

10 Double Unders

2 Front Squats

2 Power Cleans

*Build up in weight*

Metcon (Time)

Teams of 2

5 sets (each/1:1)

35 Double Unders

10 Front Squats (115/75)

5 Power Cleans (115/75)

Assistance Work (No Measure)

~Lateral Band Walk

4 sets: 30 yards

*Rest 2:00-2:30 b/t sets

~Single Leg DB Hip Thrust

4 sets: 10 reps (each side)

*Rest 1:00-1:30 b/t sets

Mobility (No Measure)

1:00 Barbell Quad Smash (each side)

1:00 Couch Stretch (each side)

1:00 Trap Smash (each side)

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