Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

Be true to yourself and to your feelings. Love yourself. Forgive yourself. How you treat yourself sets the standard for how others will treat you.

Diana Elmessiri

Warm Up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

10:00 AMRAP

:30 sec Bike

5 Russian KB Swings

5 Strict Press

4 Box Step Ups (each side)

2. Workout Prep

2 sets:

5 Push Press (build in weight)

5 Kettlebell Swings (full)

5 Box Jumps (build in height)

CrossFit Games Open 23.2A Rx (All Ages) (AMRAP – Reps)

Complete as many reps as possible in 15 minutes of:

5 burpee pull-ups
10 shuttle runs (1 rep = 50 ft)
*Add 5 burpee pull-ups after each round.

CrossFit Games Open 23.2B (All Divisions/Ages)

Immediately following 23.2A, athletes will have 5 minutes to establish:

1-rep-max thruster (from the floor)
To learn more about CrossFit Games Open 23.2B (All Divisions/Ages) click here

Mobility (No Measure)

1 min standing QL doorway/rig stretch (each side)

1 min foam roll lats (each side)

1 min thread the needle (each side)