Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

Breath is the power behind all things. I breathe in and know that good things will happen.

– Tao Porchon-Lynch

Warm Up (No Measure)

Banded 7’s + Hip Halo

-into-

3 sets:

30-second Row

5 Deadlifts (empty bar – build across sets)

10 Deadbugs

10 Roll and Reach

5 Kipping Knee Raises

Deadlift (5 sets x 1 Deadlift @80-90% of 1RM

* Rest as needed between sets *)

Metcon (Time)

50 Wall Balls (20/14)

30 Toes to Bar

40/30 Calorie Bike

30 Toes to Bar

50 Wall Balls (20/14)

Time Goal: 12-16 Minutes

Mobility (No Measure)

1 min couch stretch (each side)

1 min twisted cross (each side)

30 sec bicep stretch on wall (each side

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