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)