Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

Enjoy the journey of your life. Listen to your heart. Do what you dream of doing and create your heart’s desires.

Margaux Joy DeNador

Warm Up (No Measure)

Hip Halo Warmup

-into-

8 min AMRAP

P1: 1:00 Machine

P2:

3 Inch Worms

5 Deadbugs (each side)

2 Sandbag Deadlifts (build across)

Deadlift (Deadlifts:
– Heavy Single (10-12 minutes)

* Rest a little longer than normal between sets when you reach heavier weights *)

Metcon (Time)

Teams of 2

6 sets (each/1:1)

100ft Sandbag Carry (125/75)(Or Dumbbell Farmer Carry (70s/50s))

6 Box Jumps (24/20)(Each)

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

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