Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

True friendship is when someone knows you better than yourself and takes a position in your best interests in a crisis.

Rubleena Behera

Warm Up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

10 min AMRAP

30 sec single unders

10 Heel Toe Rocks

50m Row

5 Deadlifts (empty bar – build across)

5 Hand Release Pushups

2. Workout Prep

2 sets:

5 Deadlifts

3 Push Ups

50m Row

*Build in pace and practice fast transitions*

Metcon (Time)

10 sets:

10 Deadlifts (135/95)

10 Push ups

100m Row Sprint

-Rest 2 minutes between sets-

Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Tricep lacrosse ball smash (each side)

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