Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

Risk is relative like many other things in your life. It’s your call, not anyone else’s.

Dominic Murgido

Warm Up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Hip Halo Warmup


3 sets:

20 seconds Single Unders

5 Wall Balls Thrusters

5 Deadbugs (each)

3 Muscle Up Transition (Low Rings) Or

5 Kip Swings into 1 Pull up

2. Workout Prep

1 set

5 Wall Balls

10 Double Unders or Single Unders

1 Muscle Up or Burpee Pull Up.

CrossFit Games Open 13.3 (AMRAP – Rounds and Reps)

12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups
Scaled Version

12:00 Amrap

20 Wall Ball Thrusters (20/14)

30 Double Unders or Single Unders

10 Burpee Pull-ups

Mobility (No Measure)

1 min lacrosse ball pec smash (each side)

1 min overhead elbow grab tricep stretch (each side)

1 min tricep lacrosse ball smash (each side)