Adelphos Athletics – CrossFit
Quote of the Day (No Measure)
“Surround yourself with good people; surround yourself with positivity and people who are going to challenge you to make you better.”
– Ali Krieger
Warm Up (No Measure)
Crossover Symmetry Warm up or Banded 7’s + Hip Halo Warm up (between sets)
-into-
3 min
25-second Jump Rope
5-second Transition
25-second Up Downs
5-second Transition
Metcon (Time)
12 Rounds
10 Calorie Bike
8 Burpees
Assistance Work (No Measure)
Pistols
Intermediate:
3 sets
6-8 Box Pistol Squats (each) (Touch foot to the ground or keep at 90 degrees)
Beginner:
3 sets
6-8 Dead Stop Step Ups (each) (Goal should be to heel in front of the body)
Mobility (No Measure)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)