Adelphos Athletics – CrossFit
Quote of the Day (No Measure)
If you find a path with no obstacles, it probably doesn’t lead anywhere.
Frank A. Clark
Warm Up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warmup
-into-
7 min AMRAP
10 Walking Lunge Steps (total)
5 Knees to Elbows
30 sec assault bike
5 Deadlifts (empty bar- build across sets)
Deadlift (3 Deadlift x 10 sets @67.5% of Heavy Single (Week 1)
* Complete a set Every Minute on the Minute *)
Metcon (Calories)
5 sets
2:00 AMRAP
50ft Single Dumbbell Walking Lunge (35/25)
8 Toes to Bar
Max Calorie Assault Bike in remaining time
1 min rest between sets
Mobility (No Measure)
1 min standing QL doorway/rig stretch (each side)
1 min foam roll lats (each side)
1 min thread the needle (each side)