Adelphos Athletics – CrossFit
Quote of the Day (No Measure)
The sky is an infinite movie to me. I never get tired of looking at what’s happening up there.
– K. D. Lang
Warm Up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
2:00 Machine
-into-
Hip Halo Warm Up
-into-
3 sets:
30-seconds Single Unders
10 Deadbugs
5 Hang Muscle Cleans (empty bar)
5 Back Squats (empty bar)
Back Squat (Back Squat:
– Establish a 10 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of the original 10RM.
)
Metcon (No Measure)
AMRAP 15 Minutes
20 Push Press (115/75)
50 Double Unders
100ft Walking Lunge (30m)
50 Double Unders
10 Hang Power Cleans (115/75)
Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Hand Smash w/ lacrosse ball (each side)