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)

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