Adelphos Athletics – CrossFit
Quote of the Day (No Measure)
It takes courage to grow up and become who you really are.
– E.E. Cummings
Warm Up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate*
Hip Halo Warmup
-into-
6:00 AMRAP
30 sec bike (easy)
20 sec bike (mod)
10 sec bike (hard)
5 Deadlifts (empty bar – build across)
5 Plate Toes Taps (each side)
5 Up Downs + Box Jump
2. Workout Prep
1 set:
5/4 Calorie Bike
3 Deadlifts
2 Bar Facing Burpees
-rest 1:00-
2 Bar Facing Burpees
3 Deadlifts
5/4 Calorie Bike
Metcon (Time)
3 rounds:
12/10 Calorie Row
9 Deadlifts (185/125)
6 Bar Facing Burpees
-rest 3:00-
3 rounds:
6 Bar Facing Burpees
9 Deadlifts (185/125)
12/10 Calorie Row
Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose