Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

Challenge yourself, embrace the unknown, and let your experiences be your greatest teacher.

– Harrison Blackwood

Warm Up (No Measure)

Crossover Symmetry or Banded 7’s

-into-

3 sets:

45-Second Row (build in pace)

5 Hand Release Push-ups

10 Alternating V-Ups

5 Up Downs

Metcon (AMRAP – Rounds and Reps)

20:00 AMRAP

15/12 Calorie Row

15 Bench Press (115/75)

15 V-Ups

Assistance work (No Measure)

4 rounds:

10 Weighted Hip Thrust @ moderate weight

10 Split Stance DB Romanian Deadlift (each side) @ moderate weight

10 GHD Hip Raise @ moderate weight

*Rest 2 minutes between rounds

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)

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