Announcements
Axe Throwing! Aug. 26th from 630pm-830pm. If you are interested let me know quickly so we can save the time spot!
Adelphos Athletics – CrossFit
Quote of the Day (No Measure)
Pride only breeds quarrels, but wisdom is found in those who take advice.
– Proverbs 13:10
Warm Up (No Measure)
Hip Halo Warm Up
-into-
3 Sets:
10 Box Step Ups
10 Kip Swings
10 Bird Dogs
5 Muscle Cleans
5 Back Squats
Back Squat (Back Squat:
– Heavy 3 rep (10-12 minutes)
* Rest a little longer than normal between sets when you reach heavier weights *
)
Metcon (Time)
50 Box Jumps (20/16)
10 Hang Power Cleans (75/55)
30 Toes to Bar
10 Hang Power Cleans (95/65)
30 Box Jumps (24/20)
10 Hang Power Cleans (115/75)
15 Toes to Bar
10 Hang Power Cleans (135/95)
10 Box Jumps (24/20)
10 Hang Power Cleans (155/105)
RX+
50 Box Jumps (20/16)
10 Hang Power Cleans (95/65)
40 Toes to Bar
10 Hang Power Cleans (115/80)
30 Box Jumps (24/20)
10 Hang Power Cleans (135/95)
20 Toes to Bar
10 Hang Power Cleans (155/105)
10 Box Jumps (24/20)
10 Hang Power Cleans (185/125)
Mobility (No Measure)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)