Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

Every moment in our lives can be misused. Every moment can be wasted, degraded, and cheapened by our choices. Or we can learn to see the tremendous preciousness of our lives and use every moment for our practice.

Lama Migmar Tseten

Warm Up (No Measure)

**1. Movement Prep/Activation and Increasing Heart Rate**

3 sets

1 min row (easy pace)

5 Alt. V-ups (each side)

5 Wallballs (focus on breathing and arm cycling)

5 Power Cleans (build across)

3 Burpee Pull-Ups

CrossFit Games Open 14.4 (AMRAP – Reps)

14-Minute AMRAP:

60 Calorie Row

50 Toes-To-Bars

40 Wall-Ball Shots, 20# / 14#

30 Cleans, 135# / 95#

20 Muscle-ups

Mobility (No Measure)

1:00 Barbell Quad Smash (each side)

1:00 Couch Stretch (each side)

1:00 Trap Smash (each side)