Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

Your mindset is the force that will either keep you growing in life or allow yourself to be fine with living in mediocrity

David Johnson

Warm Up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

3 Rounds

1 min Row (Slow-moderate)

1 min Bike Erg (Slow-moderate)

Metcon (Time)

3 Person Team

300/240 Calorie Assault Bike

6,000/4,800m Row

* Only 2 working at the same time (1 resting) – switch as desired

Individual Option:

120/100 Calorie Assault Bike

2,000m/1,600m Row

-Partition in any way-

Mobility (No Measure)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)

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