Adelphos Athletics – CrossFit
Quote of the Day (No Measure)
In the end, we only regret the chances we didn’t take, the relationships we were afraid to have, and the decisions we waited too long to make.
– Lewis Carroll
Warm Up (No Measure)
Hip Halo Warm up
-into-
3 sets:
30-sec Jump Rope
5 Updowns to Seal Pose
3 Deadlifts (empty bar – 20-sec tempo rise)
8 Pike Push-ups
Deadlift (Deadlift:
3 Dead Stop Deadlifts x 5 sets @65% of 1RM
* Rest as needed between sets *)
Metcon (AMRAP – Rounds and Reps)
Teams of 2
15:00 Amrap
1000m Partner Run
Max rounds in the time remaining:
8 Synchro Pull Ups
10 Alternating Box Jumps (24/20)
12 Synchro Wall Ball (20/14)
Mobility (No Measure)
1 min Seal Pose
1 min Bicep stretch on wall
1 min Tricep lacrosse ball smash (each side)