Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

“Don’t stop when you’re tired. Stop when you’re done.”

– David Goggins

Warm Up (No Measure)

Hip Halo Warm Up

-into-

3 sets:

1:00 Assault Bike (increase speed)

10 Alternating V-Ups

3 Muscle Cleans + 3 Shoulder Press + 3 Back Squats

Metcon (Time)

7 Rounds

12/10 Calorie Assault Bike

12 V-Ups

9 Back Squats (155/105)

Assistance Work (No Measure)

Toes to Bar:

Week 1, Day 1

Advance:

5 sets (10:00)

8-10 Kip Swings

5-8 Strict Toes to Bar

Intermediate:

5 sets (10:00)

6-8 Kip Swings

5-8 Strict Knee Raise + Extension

Beginner:

5 sets (10:00)

5 Kip Swings (Stand on tiptoes if needed)

5-8 Strict Hanging Knee Raise

Mobility (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Seal Pose

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