Adelphos Athletics – CrossFit
Quote of the Day (No Measure)
Patience is not the ability to wait but the ability to keep a good attitude while doing so.
Ezra Harvin
Warm Up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
10 min AMRAP
1 min row (easy pace)
10 Plate Floor Press
5 Lying Scorpions (each side)
5 Shoulder to Overhead (empty bar – build across)
Metcon (Time)
Partner Workout:
500m Run
50 Push ups
500m Run
100 Shoulder to Overhead (95/65)
500m Run
50 Push ups
500m Run
*Split reps/calories as needed*
Individual option:
250m Run
25 Push ups
250m Run
50 Shoulder to Overhead (95/65)
250m Run
25 Push ups
250m Run
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)