Adelphos Athletics – CrossFit
Quote of the Day (No Measure)
The magic of life is in its unpredictability; savor every experience as a gift.
– Landon Thornfield
Warm Up (No Measure)
Crossover Symmetry or Banded 7’s
-into-
7:00 AMRAP
3 Inch Worms
8 Ring Rows
10 Deadbugs
5 Deadlifts (build in weight)
Deadlift (Deadlift:
– Heavy 2 rep (10-12 minutes)
* Rest a little longer than normal between sets when you reach heavier weights *)
Metcon (2 Rounds for reps)
6:00 Amrap
10 Push Ups
4 Strict Pull-Ups
-2:00 Rest-
6:00 AMRAP
10 Dumbbell Bench Press (50s/35s)
5 Strict Pull Ups
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)