Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

An RV doesn’t just take you to your destination, it becomes a part of it. It’s a hotel that offers the best view and the comfort of home at the same time.

-Unknown

Warm Up (No Measure)

Hip Halo Warm up + Banded 7’s

-into-

7 min AMRAP:

50m Jog

3 Inch Worms + 6 Pike Push-ups

10 Dumbbell RDL’s (each)

3 Deadlifts (empty bar)

Deadlift (Deadlift:
5 sets of 2 Deficit Deadlifts @70% of 1RM

* Rest as needed between sets *)

Metcon (5 Rounds for reps)

5 Sets

2:00 Amrap

25 Air Squats

Max Calorie Assault Bike

-Rest 2:00 between sets –

Mobility (No Measure)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)

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