Adelphos Athletics – CrossFit

Warm-up (No Measure)

The law of attraction makes it ever so clear that what you look for you’ll find, what you ask for you will receive.

Leon Michael Cautillo

Warm-up

Warm-up (No Measure)

Crossover Symmetry Warm-up or Banded 7’s

-into-

6 min AMRAP

10-sec handstand hold

5 Alt V-ups (each side)

5 Knees to elbows

5 Stepback Lunges w/ plate overhead (each side)

Metcon

Metcon (Time)

3 rounds:

30 Toes to Bar

50’ Overhead Walking lunge (95/65)

Target time: 8-10 minutes

Time cap: 12 minutes

Assistance Work

Warm-up (No Measure)

~Plate Front Raise

4 sets: 10 reps

*Rest 1:00-1:30 b/t sets

~Barbell Hip Extension

4 sets: 10 reps

*Rest 1:00-1:30 b/t sets

Cool Down

Warm-up (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Seal Pose

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