Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

“You are the author of your story, and with each chapter, you have the power to rewrite your destiny.”

Ben Davies

Warm Up (No Measure)

Hip Halo Warm Up

-into-

3 Rounds (each)

Partner Rowling – 100m

*Penalty is over/under number in Air Squats (max 15)

Back Squat (Every 2:00 (10:00)
5 Back Squats
Start at 60% of 1RM and build to a moderately-heavy set (75-80%).)

Metcon (Time)

Every 5:00 (4 sets)

20/16 Calorie Air Bike

20/16 Calorie Row

Mobility (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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