Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

The best relationships are those where you can be a team and still be individuals.

– Lila Starling

Warm Up (No Measure)

Hip Halo Warm Up

-into-

3 Sets:

100m Run (Or 6x50ft Shuttle Run)

5 Up Downs

10 Alternating Hang Clean and Jerks

5 Back Squats (build across sets)

Back Squat (Back Squat:
– Establish an 6 RM for the day. Then, perform a drop set of 4-6 reps at 90% and 4-6 reps 85% of the original 6RM.

)

Metcon (Time)

733m Run

-at 8:00-

30/24 Calorie Row

30 Single Arm Alternating Devil Press (50/35)

30/24 Calorie Row

-at 16:00-

733m Run

Mobility (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Bicep Wall Stretch

()

Death by Endurance (No Measure)

7 min at RPE5

rest 3 min

90 seconds at RPE7

rest 3 min

90 Sec at RPE7

rest 3 min

4 Min at RPE5

rest 3 min

60 Sec RPE9

rest 3 min

60 Sec RPE9

rest 3 min

2 Min at RPE5