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)