Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

Be true to yourself and your talent, don’t distort who you are, and be comfortable and confident in that. Adapt yourself to circumstances as necessary, but stay close to your core.

Bill Connington

Warm Up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

10:00 AMRAP

30-second Row

30-second Knee Plank

5 Deadlifts (empty bar – build across)

Deadlift (5 Deadlifts x 5 sets @75% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *)

Metcon (Time)

3 Rounds

30 Alt. Front RackLunges (75/55)

21 Stick Sit Ups

10 Strict Pull-ups

Mobility (No Measure)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)