Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

And when you look up, you will always see the rays of hope to make you want to get up and get back in the game, to get up and try again and again and again until you win.

David KING

Warm Up (No Measure)

4 sets

30 sec Row (easy pace)

5 Wallballs (focus on arm cycling/breathing)

5 Alternating V-ups (each side)

5 Sumo Deadlifts (empty bar)

5 High Elbows (High Hang) (empty bar)

5 Sumo Deadlift High Pulls (empty bar)

**2. Workout Prep**

3 sets

2 Sumo Deadlift High Pull (work up in weight)

5 Wall Balls

Metcon (Time)

For Time:

10-9-8-7-6-5-4-3-2-1

Sumo Deadlift High Pull (95/65)

15 Wall Balls (20/14)

Weightlifting (Weight)

Every minute on the minute for10:00 Mins

1 Hang Power Clean (Build up in weight as form allows)

Mobility (No Measure)

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

1 min calf stretch against wall (each side)

1 min foam roll upper back

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