Adelphos Athletics – CrossFit
Quote of the Day (No Measure)
Every situation in life, no matter how bad it appears, has a brighter side. It is up to you to find the brighter side of every situation.
Graeme Partington
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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
2. Workout Prep
1 set
5/4 Calorie Row
3 Toes to Bar
5 Wall Balls
3 Power Cleans (80% of Workout Weight)
1 Muscle Up or Burpee Pull-Ups
CrossFit Games Open 14.4 and 23.1 RX (Ages 16-54) (AMRAP – Reps)
14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups
F: 14lb ball to 9ft target, 95lb
M: 20lb ball to 10ft target, 135lb
Mobility (No Measure)
1 min couch stretch (each side)
1 min pigeon pose (each side)
1 min quad smash (each side)