Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

It does not matter how slowly you go as long as you do not stop.

– Confucius

Warm Up (No Measure)

Crossover Symmetry or Banded 7’s + Hip Halo warm up


3 sets

30-second Jump Rope

5 Wall Ball Front Squats

5 Wall Ball Push Press

5 Wall Balls

10 Single Arm Dumbbell Shoulder Press (each)

10 Hollow Rocks

Shoulder Press (Shoulder Press
– Heavy 10 rep (10-12 minutes)

* Rest a little longer than normal between sets when you reach heavier weights *)

Metcon (Time)

80 Double Unders

40 Wall Balls (20/14)

80 Double Unders

30 Wall Balls (20/14)

80 Double Unders

20 Wall Balls (20/14)

Mobility (No Measure)

1 min foam Roll Quads

1 min foot smash with Lacrosse ball (each side)

30-sec single leg down dog (each side – focus on calf stretch)