Adelphos Athletics – CrossFit

Warm-up (No Measure)

“It is not the opinion of the common (wo)man that matters, but the opinion of (wo)men whom you admire and truly respect.” ―Bohdi Sanders

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 (Time)

5 sets:

200m Run

15 Pull-ups

30 Push-ups

45 Squats

200m Run

-rest 2 minutes between sets-

*Optional: perform with weight vest (20/14)

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)

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