Adelphos Athletics – CrossFit
Quote of the Day (No Measure)
“The more positive thoughts you entertain, the happier you will become.”
– Rhonda Byrne
Warm Up (No Measure)
Crossover Symmetry Warm up or Banded 7’s + Hip Halo Warm up (between sets)
-into-
3 sets:
5 Wall Ball Front Squats
5 Wall Ball Push Press
5 Wall Balls
10 Box Step Ups
5 Russian Kettlebell Swings
Morrison (Time)
50-40-30-20-10 Reps For Time
Wall Ball Shots (20/14 lb)
Box Jumps (24/20 in)
Kettlebell Swings (1.5/1 pood)
In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died on September 26, 2010
To learn more about Morrison click here
Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose