Adelphos Athletics – CrossFit
Quote of the Day (No Measure)
Honesty is telling the truth to ourselves and others. Integrity is living that truth.
– Kenneth H. Blanchard
Warm Up (No Measure)
Crossover Symmetry or Banded 7’s + Hip Halo
-into-
7 min amrap
5 Kip Swings
5 Hanging Knee Raises
5 Wall Balls
5 Power Cleans (empty bar)
Back Squat (Back Squat:
– Heavy 2 rep (10-12 minutes)
* Rest a little longer than normal between sets when you reach heavier weights *
)
Metcon (Time)
For time
5 Power Cleans (185/125)
15 Pull Ups
20 Toes to Bar
50 Wall Balls (20/14)
20 Toes to Bar
15 Pull Ups
5 Power Cleans (185/125)
Mobility (No Measure)
1 min lying 90/90 hip stretch (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min tricep lacrosse ball smash (each side)