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


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)