Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

A fight is not won by one punch or kick. Either learn to endure or hire a bodyguard.

– Bruce Lee

Warm Up (No Measure)

Hip Halo Warmup

-into-

6 min AMRAP

30-second Bike

5 Single Dumbbell Deadlift (each side)

5 Deadbugs (each side)

5 Birddogs (each side)

3 Up downs

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Burpee Dumbbell Deadlift (50s/35s)

– 10/8 Calorie Assault Bike after each set –

Mini Pump (No Measure)

4 Rounds

12 Seated Chest Fly with Bands @ moderate weight – maintain quality

10 Barbell Skull Crushers @ moderate weight – maintain quality

-Rest 1 minute between sets-

Metcon (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)

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