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)


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