Adelphos Athletics – CrossFit
Quote of the Day (No Measure)
“In the realm of passion, ordinary becomes extraordinary, and the impossible finds its way to the possible.”
Jay Dixon
Warm Up (No Measure)
Hip Halo Warm Up
-into-
3 sets:
10 Box Step Ups
10 Deadbugs
30-Second Knee Plank
5 Back Squats (Build in weight, stay light)
Back Squat (Back Squat
– Heavy 10 rep (10-12 minutes)
* Rest a little longer than normal between sets when you reach heavier weights *)
Metcon (Time)
Teams of 2
300 Box Step-ups (20” all athletes)
* Every 2:00 (including 0:00) perform 4 Sandbag Toss (125/75)
* Share the 300 box step ups between partners. Each athlete does 2 toses each time.
Time Goal: 22 Minutes
Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose