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
-into-
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)