Adelphos Athletics – CrossFit
Warm-up (No Measure)
“If you’re able to be yourself, then you have no competition. All you have to do is get closer and closer to that essence.” —Barbara Cook
Warm-up
Warm-up (No Measure)
Crossover Symmetry or Banded 7’s
Monster Walk Warm up
-into-
4 Rounds
2 Strict Pull-ups
3 Push-ups
4 Air Squats
Metcon
Metcon (AMRAP – Rounds and Reps)
25:00 AMRAP:
5 Strict Pull-ups
10 Push-ups
15 Air Squats
-Rest 30 seconds –
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)