Adelphos Athletics – CrossFit
Quote of the Day (No Measure)
As the moon wanes and waxes, so do the phases of our own lives.
-Aurora Sterling
Warm Up (No Measure)
Hip Halo + Banded 7’s
-into-
1:00 Jump Rope
1:00 Run
-into-
6 min amrap:
5 Russian Kettlebell Swings
5 Single Arm Kettlebell Up Right Rows (each)
5 Kip swings
3 Inch Worms
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Toes to Bar Assistance Work (No Measure)
Toes to Bar:
Week 5, Day 1
Advance:
Every minute (8:00)
8-10 Toes to Bar
Intermediate:
Every minute (8:00)
6-8 Toes to Bar
Beginner:
Every minute (8:00)
4-6 Toes to Bar or 6+ Reps Kipping Knee Raises (Chair Pose)
Alternative Option:
Every minute (8:00)
10 Alternating V-Ups
10 Hollow Rocks
Mobility (No Measure)
1 min foot smash with lacrosse ball (each side)
1 min pec smash on rig with lacrosse ball (each side)
1 min foam roll lats (each side)