Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

Life is either a daring adventure or nothing at all.

Helen Keller

Warm Up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

2:00 Row


3 sets:

5 Single Arm Ring Rows (each arm)

10 Single Arm Dumbbell Shoulder Press (light/each arm)

10 Hollow Rocks


2 sets: (empty bar)

3 Shoulder Press

3 Push Press

3 Split Jerks

Split Jerk (Heavy Single Split Jerk
– Heavy Single (10-12 minutes)

* Rest as needed between sets *)

Metcon (Time)

5 Rounds

20 Wallballs (20/14)

8 Toes to Bar

-Rest 1 Min between rounds-

Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)