Adelphos Athletics – CrossFit


Warm-up (No Measure)

Crossover Symmetry or Banded 7’s


3 sets:

30-sec single/double unders

5 updowns to seal pose

5 knees to elbows

5 ring rows


Metcon (Time)

3 sets:

15 Toes to Bar

60 Double Unders

15 Burpees

60 Double Unders

10 Strict Pull-ups

Cool Down

Warm-up (No Measure)

1 min lying 90/90 hip stretch (each side)

1 min overhead elbow grab tricep stretch (each side)

1 min Thread the Needle (each)