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
-into-
3 sets:
5 Single Arm Ring Rows (each arm)
10 Single Arm Dumbbell Shoulder Press (light/each arm)
10 Hollow Rocks
-into-
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)