Adelphos Athletics – CrossFit
Warm-up (No Measure)
If the mind is open, then the whole world is available for its explorations.
Nihar R Pradhan
Warm-up
Warm-up (No Measure)
Crossover Symmetry or Banded 7’s + Hip Halo Warm up
-into-
3 sets:
5 Single Arm Ring Rows (each side)
5 Front Squats (empty bar – build across sets)
5 Up downs
Weightlifting
Front Squat
Front Squat 1×1
Front Squat
– Heavy Single (10-12 minutes)
* Rest as needed between sets *
Chin Ups
Palms Facing younas you pull yourself up to where chin is over the bar.
Weighted Chin Up 1×1
Strict Chin Up:
– Max Weight
* Rest as needed between sets *
Metcon
Metcon (Time)
For Time:
21-15-9
Thrusters (95/65)
Burpee over Bar
Chest to Bar
Target time: 5-7 minutes
Time cap: 10 minutes
Cool Down
Warm-up (No Measure)
1 min couch stretch (each side)
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side