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 (No Measure)

Crossover Symmetry or Banded 7s


5 set:

50m Run

2 Pull-ups

4 Push-ups

6 Air Squats


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)