Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

You may encounter many defeats, but you must not be defeated. In fact, it may be necessary to encounter the defeats, so you can know who you are, what you can rise from, how you can still come out of it.

Maya Angelou

Warm Up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

3 sets:

1:00 Bike (increase pace across sets)

10 Jump Squats

5 Push Ups

10 Sit Ups

10 Scorpions

Metcon (Time)

21-18-15-12-9-6

Single Arm Devils Press (50/35)

42-36-30-24-18-12

Abmat Sit-Ups

Mobility (No Measure)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)

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