Adelphos Athletics – CrossFit
Quote of the Day (No Measure)
The eternal quest of the individual human being is to shatter his loneliness.
Norman Cousins
Warm Up (No Measure)
3:00 Machine (easy pace)
-into-
* Perform 3-5 rounds of each movement
-into-
3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)
* Focus on footwork and finishing the pull
Hang Clean (Hang Squat Clean:
– Establish a 3 RM for the day)
Clean Deadlift (3 Clean Deadlift x 3 Sets @90% 1RM Clean)
Metcon (Time)
2 Sets:
3 Rounds
12 Thrusters (65/45)
12 V-Ups
24 Crossover Single Unders Or 48 Double Unders
-rest 3:00 between sets-
Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose