Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

Always be true to yourself. Falsity here will lead to falsity elsewhere.

John Barker

Warm Up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Crossover Symmetry Or Banded 7’s Warm Up

-into-

6 min AMRAP

6 Knee Raises

3 Wallball Squats

3 Wallball Push Press

3 Wallballs

2. Workout Prep

With Partner

1 set:

8 Partner Medball Sit Ups

10 Push Press (Total)(Moderate Weight)

5 Wall Balls (each)

Metcon (Time)

Teams of 2

120 Partner Medball Sit Ups (20/14)

60 Push Press (95/65)

240 Wall Balls (20/14)

Individual Option:

50 Medball Sit Ups (Or 40 T2Bs/Knee Raises)

30 Push Press (95/65)

100 Wall Balls (20/14)

Time Goal: 22 minutes

Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)

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