Adelphos Athletics – CrossFit
Quote of the Day (No Measure)
Life is an adventure, and adventure always demands insight and daring.
The Caledonian
Warm Up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate*
Hip Halo Warm Up
-into-
8:00 Amrap
30-sec bike(easy)
20-sec bike(mod)
10-sec bike (high)
10 plate toe taps (each side)
5 Box Jumps
5 Kettlebell Swings to eye level (focus on hip extension)
5 back Squats (empty bar – build across sets)
Back Squat (3 Back Squat x 5 sets @80% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *)
Metcon (5 Rounds for reps)
5 Rounds
1 Minute: Max Calorie Bike
1 Minute: Max Box Jumps (24”/20”)
1 Minute: Am.Kettlebell Swings (53/35)
-Rest 1:00 between rounds-
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