Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

Life is like a camera, focus on the good times, develop from the negatives.

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Warm Up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate*

Hip Halo Warmup

-into-

6 min AMRAP

30 sec single/double unders

3 Single Arm DB Shoulder to Overhead (each side)

3 Lunge Steps (each side) w/ DB racked on shoulder

10 Sit Ups (focus on leg extension)

Metcon (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate*

Hip Halo Warmup

-into-

6 min AMRAP

30 sec single/double unders

3 Single Arm DB Shoulder to Overhead (each side)

3 Lunge Steps (each side) w/ DB racked on shoulder

10 Sit Ups (focus on leg extension)

Metcon (Time)

80-60-40

Double Unders

48-32-16

Single Arm Overhead Dumbbell Lunge (35/20)

20 Stick Sit Ups

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

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