Adelphos Athletics – CrossFit
Quote of the Day (No Measure)
“The dream is free. The hustle is sold separately.”
– Miles Conrwell
Warm Up (No Measure)
Crossover Symmetry or Banded 7’s
-into-
3 sets
30 sec Row (easy pace)
5 Alternating V-ups (each side)
5 Sumo Deadlifts (empty bar)
5 High Elbows (High Hang) (empty bar)
5 Sumo Deadlift High Pulls (empty bar)
Metcon (Time)
18-15-12-9-6-3
Sumo deadlift high pulls (95/65)
Box Jump Overs (24/20)
Assistance Work (No Measure)
Double DB Bench Press 1 and ½ Reps
4 sets: 8 reps – RPE 8
*Rest 1:00-1:30 b/t sets
Standing Tricep Extension w/ band
4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets
Mobility (No Measure)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)