Announcements

Gym Thanksgiving for anyone why would like to join Friday November 17th! No afternoon classes that night just come by, have fun, eat food!

Adelphos Athletics – CrossFit

Warm Up (No Measure)

Hip Halo Warm Up

-into-

2 sets

10 PVC Pass Throughs

5 PVC Overhead Squats

-into-

6 min AMRAP

2x50ft Shuttle run

10 Ring Rows

3 Snatch Push Press + 3 Overhead Squats (empty bar)

Snatch Push Press + Overhead Squat 1×4 (Weight)

3 Snatch Grip Push Press + 1 Overhead Squat:

– Work up to a heavy complex in 10-12 minutes

Metcon (2 Rounds for reps)

2 sets:

6:00 AMRAP

3x50ft Shuttle Runs

10 Pull-ups

3x50ft Shuttle Runs

15 V-ups

-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

()

Death by Endurance (No Measure)

Supra-Threshold = focus on getting just above lactate threshold

5 Sets

1 Min at RPE5

30 Sec at RPE8

45 Sec at RPE6

15 Sec at RPE9

*No rest between reps.

*Rest 3 Min between sets.