Adelphos Athletics – CrossFit
Warm-up
Warm-up (No Measure)
Crossover Symmetry or Banded 7’s
-into-
3 sets:
30-sec single/double unders
5 updowns to seal pose
5 knees to elbows
5 ring rows
Metcon
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)