Adelphos Athletics – CrossFit
Quote of the Day (No Measure)
Opportunities are like sunrises. If you wait too long, you miss them.
William Arthur Ward
Warm Up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
2:00 Row
-into-
3 sets:
10 PVC Pass Throughs
10 Banded Air Squats
-into-
2 sets: (empty bar)
3 Snatch Push Press
3 Overhead Squats
3 Snatch Balance
Snatch Balance (5 sets of 2 Snatch Balance (light/moderate)
* Complete 1 set every minute for 5 minutes *)
Metcon (Time)
For Time:
10 Front Squats (115/75)
1-2-3-4-5-6-7
Wall Walks
Mobility (No Measure)
1 min lying 90/90 hip stretch (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min tricep lacrosse ball smash (each side)