Adelphos Athletics – CrossFit
Quote of the Day (No Measure)
Take a moment to breathe peace in, exhale stress out and breathe a fresh start in and exhale the negative things of yesterday out.
Anthony Kelbrat
Warm Up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s
-into-
10 Banded Air Squats
5 Up Downs + Box Step Up
5 Bench Press (empty bar/slow and controlled)
Bench Press (5 Bench Press x 5 sets @65% of Heavy Single (Week 1)
* Complete a set every 2 minutes *)
Metcon (Time)
60 Burpee Box Jump Overs (20” for all)
Every 2 minutes (including 0:00), perform 5 Front Squats (95/65).
Mobility (No Measure)
1:00 Barbell Quad Smash (each side)
1:00 Couch Stretch (each side)
1:00 Trap Smash (each side)