Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

The first thing in improving ourselves is we need to accept us just as we are.

Zack Stojkovic

Warm Up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Crossover Symmetry or Banded 7’s + Hip Halo Warm Up

-into-

3 sets:

1:00 Assault Bike

5 Front Squats (empty bar)

5 Shoulder Press (empty bar)

5 Scap Pull Ups

5 Kip Swings

Metcon (AMRAP – Rounds and Reps)

16:00 AMRAP

30/24 Calorie Assault Bike

20 Thrusters (45/35)

10 Strict Pull-Ups

Mobility (No Measure)

1 min lying 90/90 hip stretch (each side)

1 min overhead elbow grab tricep stretch (each side)

1 min tricep lacrosse ball smash (each side)

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