Adelphos Athletics – CrossFit

Quote of The Day (No Measure)

The natural state of motherhood is unselfishness. When you become a mother, you are no longer the center of your own universe. You relinquish that position to your children.

Jessica Lange

Warm Up (No Measure)

Crossover Symmetry Warmup or Banded 7s

-into-

Hip Halo Warmup

-into-

4 min AMRAP

30 sec single/doubles

3 Front Squat (empty bar – build across)

3 Shoulder to Overhead (empty bar – build across)

3 Thrusters (empty bar – build across)

5 Kip Swings

5 Bent Over Barbell Rows (empty bar – build across)

Metcon (Time)

2 sets:

15 Pull-Ups

15 Thrusters (75/55)

75 Double Unders

15 Thrusters (75/55)

15 Pull-Ups

-Rest 5 minutes between sets-

Accessory work (No Measure)

3 rounds:

15 Stick Sit Ups

30 Flutter Kicks (each side)

7 Alligator Rolls (each way)

30 yd Isolateral DB Farmers Carry (left)

30 yd Isolateral DB Farmers Carry (right)

*Rest 2 minutes b/t rounds

Mobility (No Measure)

1 min foot smash with lacrosse ball (each side)

1 min pec smash on rig with lacrosse ball (each side)

1 min foam roll lats (each side)

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