Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

Looking inward and finding balance in your life should feel empowering, because at its core it is a way for you to take control of your life.

Jeff A. Johnson

Warm Up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

10:00 AMRAP

:30 sec Bike

5 Russian KB Swings

5 Strict Press

4 Box Step Ups (each side)

Bench Press (5 Bench Press x 5 sets @75% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *

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Jack (AMRAP – Rounds and Reps)

AMRAP in 20 minutes

10 Push Presses (115/85 lb)

10 Kettlebell Swings (1.5/1 pood)

10 Box Jumps (24/20 in)
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here

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)

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