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)
Knowledge is not simply another commodity. On the contrary. Knowledge is never used up. It increases by diffusion and grows by dispersion.
– Daniel J. Boorstin
Warm Up (No Measure)
2:00 Bike
2:00 Run
-into-
6 min AMRAP
5 Alt. V-Ups (each side)
3 Knees to Elbow
5 Deadlifts (building)
Deadlift (Deadlift:
– Heavy 3 rep (10-12 minutes)
)
Metcon (AMRAP – Rounds and Reps)
15:00 Amrap
200m Run
10/8 Calorie Assault Bike
10 Wall Ball Sit Ups (20/14)
Mobility (No Measure)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)