Adelphos Athletics – CrossFit
Warm-up (No Measure)
I believe that people can change. Even people who are set in their beliefs can make commitments to treat others kindly.
Jamie Marich
Warm-up
Warm-up (No Measure)
Crossover Symmetry or Banded 7’s
-into-
3 sets:
3 Strict Pull-ups
5 Inch Worms
10 Kettlebell Swings
:10 sec Handstand Hold
Metcon
Metcon (AMRAP – Reps)
5 sets:
3:00 Amrap
8 Burpee Pull-ups
4 Wall Walks
Max effort Push-ups
—rest 1 minute between sets—
Assistance Work
Warm-up (No Measure)
~Rear foot elevated DB Split Squat
4 sets: 10 reps (each side)
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across sets
~Standing Barbell Calf Raise
4 sets: 15-20 reps
*Rest 1:00-1:30 b/t sets
Cool Down
Warm-up (No Measure)
1 min forward fold (wide legs)
1 min seal pose
1 min trap smash with Barbell (each side)