Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

We do not learn from regret, but rather from the realization that every experience, whether good or bad, is a stepping stone on the journey of life.

– Robin Sharma

Warm Up (No Measure)

8 min AMRAP

30 sec Row (easy)

20 sec Row (mod)

10 sec row (hard)

4 Up-downs to seal pose + step/jump over rower

2 Double Dumbbell Snatch (lightweight – build across)

2 Double Dumbbell Clean and Jerk (lightweight – build across)

Metcon (Time)

5 sets (1 Set every 4 minutes)

15/12 Calorie Row

12 Burpee Over Rower

9 Double Dumbbell Ground to Overhead (50s/35s)

Assistance Work (No Measure)

Bottom-Up Single Arm Standing KB Press

Workout Definition

4 sets: 10 reps (each side) – RPE 8

*Rest 1:00-1:30 b/t sets

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)