Adelphos Athletics – CrossFit
Warm-up (No Measure)
“Spend so much time improving yourself that you have no time left to criticize others.” —Norman Vincent Peale
Warm-up
Warm-up (No Measure)
Crossover Symmetry or Banded 7s
-into
5 set:
50m Run
2 Pull-ups
4 Push-ups
6 Air Squats
Metcon
Metcon (Time)
4 rounds:
200m Run
10 Pull-ups
20 Push-ups
30 Air Squats
-rest 4 minutes-
8 rounds:
100m Run
5 Pull-ups
10 Push-ups
15 Air Squats
Cool Down
Warm-up (No Measure)
1 min foot smash with lacrosse ball (each side)
1 min pec smash on rig with lacrosse ball (each side)
1 min foam roll lats (each side)