Adelphos Athletics – CrossFit
Quote of the Day (No Measure)
“Regret is an appalling waste of energy; you can’t build on it; it’s only good for wallowing in.”
– Katherine Mansfield
Warm Up (No Measure)
Hip Halo Warm-up
-into-
3 sets:
30-second Assault Bike
5 1¼ Squats (empty bar)
5 Scap pull-ups
5 Supinated Ring Rows
10 Alternating V-Ups
Front Squat (5 sets x 2 Pause Front Squats @75% of 1RM
* Pause for 2 seconds at bottom of each squat
* Rest as needed between sets *)
Metcon (Time)
3 Rounds
30 Alternating Dumbbell Snatches (35/20)
20 Toes to bar
RX+
3 Rounds
30 Alternating Dumbbell Snatches (50/35)
30 Toes to bar
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)