Adelphos Athletics – CrossFit
Quote of the Day (No Measure)
“Wherever there is a human in need, there is an opportunity for kindness and to make a difference.”
– Kevin Heath
Warm Up (No Measure)
Crossover Symmetry Warm Up or Banded 7’s
-into-
3 sets:
30 sec Assault Bike
5 alt. V-ups (each side)
5 Knees to Elbows
5 1¼ Squats (empty bar)
Front Squat (5 sets x 1 Paused Front Squat + 1 Front Squat @ 75% of 1RM
* Rest as needed between sets *
*Pause 2-3 Seconds at the bottom*
)
Metcon (AMRAP – Reps)
12:00 Amrap
50 Double Unders
10 Dumbbell Deadlifts (50s/35s)
5-10-15-20. . .
V-Ups
Mobility (No Measure)
1 min lying 90/90 hip stretch (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min tricep lacrosse ball smash (each side)