Adelphos Athletics – CrossFit
Quote of the Day (No Measure)
The greatest thing in the world is to know how to belong to oneself
Michel de Montaigne
Warm Up (No Measure)
10 yd walk on toes
10 yd walk on toes backwards
10 yd walk on heels
10 yd walk – feet turned out
10 yd walk – feet turned in
10 yd lunge walk – arms locked out overhead
10 yd lunge walk – torso twist towards forward leg
10 yd butt kickers
10 yd high knees
-into-
3 sets:
3 Kip Swings
3 Inch Worms
2 Low Ring Muscle Ups Or Pull Ups
5 Jump Squats
Metcon (Time)
10 Rounds
250/200m Row
5 Chest to Bar Pull Ups Or 3 Bar Muscle Ups
Mini Pump – Leg Day (No Measure)
4 Rounds
10 Bulgarian Dumbbell Split Squats/leg @ moderate weight – maintain quality
10 Elevated Toe Double DB Romanian Deadlift @ moderate weight – maintain quality
14 Cossack Squats (7 per side)
-Rest 2 min b/t rounds-
Mobility (No Measure)
1 min foot smash with lacrosse ball (each side)
1 min pec smash on rig with lacrosse ball (each side)
1 min foam roll lats (each side)