Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

Today’s goals: Coffee and kindness. Maybe two coffees, and extra kindness.

– Nanea Hoffman

Warm Up (No Measure)

Crossover Symmetry or Banded 7’s


Every minute (9 minutes)

Minute 1: 3 Inch Worms + 6 Russian Kettlebell Swings

Minute 2: 10/8 Calorie Row (build in pace)

Minute 3: 3 Empty Bar Shoulder Press (1 second pause at the top)

Shoulder Press (Shoulder Press
10 minutes to establish a Heavy 2 rep


Metcon (Time)


Wall Walks


Kettlebell Swings (53/35)

Calorie Row

Mobility (No Measure)

1 min couch stretch (each side)

1 min twisted cross (each side)

30 sec bicep stretch on wall (each side