Adelphos Athletics – CrossFit
Quote of the Day (No Measure)
A generous heart, kind speech, and a life of service and compassion are the things which renew humanity.
– Buddha
Warm Up (No Measure)
Hip Halo
-into-
3 sets:
6 up-downs to box step up (total)
10 PVC Pass Throughs
5 PVC Around the Worlds (each direction)
5 1¼ Squats (empty bar)
Front Squat (5 sets x 1 Pause Front Squat @ 80-90% of 1RM
* Rest as needed between sets *
)
Metcon (Time)
200m Run
18-15-12-9-6-3
Shoulder to Overhead (115/75)
Time Goal: 10-15 Minutes
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)