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 (No Measure)
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.