Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

Do your little bit of good where you are; it’s those little bits of good put together that overwhelm the world.

– Desmond Tutu

Warm Up (No Measure)

Hip Halo Warmup

-into-

Crossover Symmetry or Banded 7’s Warmup

-into-

8:00 Amrap

20 sec Assault Bike

4 Updowns to Seal Pose + Box Jump Over

5 Hollow Rocks

4 Kip Swings + 2 Pull Ups

4 inch Worms

2. Workout Prep

2 sets:

2 Burpee Box Jump Overs

5/4 Calorie Assault Bike

5 V-Ups

1 Strict Pull Up

Metcon (Time)

25 Burpee Box Get Over (24/20)

40/32 Calorie Assault Bike

20 Weighted Sit Ups (35/15)

20 Chest to Bar

20 Weighted Sit Ups (35/15)

40/32 Calorie Assault Bike

25 Burpee Box Get Over (24/20)

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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