Adelphos Athletics – CrossFit
Quote of the Day (No Measure)
Happiness is always a choice and never a result. Remember, the real world is internal and eternally creative.
Mary M. Bauer
Warm Up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate*
Hip Halo Warmup
-into-
3 sets
30- second Row (build in pace)
15 Single leg Jump Rope (Left/Right)
10 Alternating V-ups
5 Deadlifts (empty bar- build across sets)
Deadlift (5 Deadlifts x 5 sets @70% of Heavy Single (Week 1)
* Complete a set every 2 minutes *)
Metcon (Time)
18:00 Amrap
Teams of 2
500/450m Row
50 Double Unders
*Rower is always occupied*
Individual Option:
5 sets
500/450m Row
50 Double Unders
– Rest 1:00 between 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