Adelphos Athletics – CrossFit
Quote of the Day (No Measure)
The greatest use of life is to spend it for something that will outlast it.
– William James
Warm Up (No Measure)
Crossover Symmetry or Banded 7’s + Hip Halo Warm up
-into-
3 sets:
5 Single Arm Ring Rows (each side)
5 Front Squats (empty bar – build across sets)
5 Up downs
Front Squat (Build to a heavy single (10-12 minutes)
* Rest as needed between sets *)
Metcon (Time)
12:00 min AMRAP
200m Run
3 Power Snatches (115/75)
6 Overhead Squats (115/75)
RX+
12:00 min AMRAP
200m Run
3 Power Snatches (135/95)
6 Overhead Squats (135/95)
Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose