Adelphos Athletics – CrossFit
Quote of the Day (No Measure)
Honesty is a very expensive gift. Don’t expect it from cheap people.
– Warren Buffett
Warm Up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warm Up
-into-
8 min AMRAP
30-second Assault Bike (build in pace)
5 Down Dog/Seal Pose Transitions
5 Straight Leg Situps
5 Wall Ball Thrusters (build in weight)
Metcon (AMRAP – Reps)
Teams of 2
20:00 AMRAP
200/160 Calorie Assault Bike
4000/3200m Row
**Split as needed. One partner works at a time.
Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose