Adelphos Athletics – CrossFit
Warm-up
Warm-up (No Measure)
Crossover Symmetry or Banded 7’s Warmup
-into-
Monster Walk Warmup
-into-
7 min AMRAP:
30-sec Machine
10 Russian Twists (Light weight)
5 Overhead Squats (empty bar – build across)
10-sec handstand hold
3-inch worms
Metcon
Metcon (Time)
With a Partner
For Time
60 V-Ups
5 Wall Walks (each)
60 Overhead Squats (95/65)
40 V-Ups
5 Wall Walks (each)
40 Overhead Squats (115/80)
20 V-Ups
5 Wall Walks (each)
20 Overhead Squats (135/95)
Cool Down
Warm-up (No Measure)
1 min forward fold (wide legs)
1 min seal pose
1 min trap smash with Barbell (each side)