Adelphos Athletics – CrossFit

Warm-up (No Measure)

When you dare to begin, you’re halfway there.

Dan Zadra, ‎Bob Moawad, Dare to Be Different

Warm-up

Warm-up (No Measure)

Crossover Symmetry Or Banded 7’s

-into-

3 sets:

3 Strict Press (empty bar)

3 Push Press (empty bar)

5 Bar Facing Up Downs

:30 Sec Jump Rope

Metcon

Metcon (Time)

7 rounds

7 Push Press (95/65)

7 Burpee over Bar

49 Double Unders

Target time: 11-13 minutes

Time cap: 16 minutes

Assistance Work

Warm-up (No Measure)

~Hamstring Ring Curls

4 sets: 10 reps

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

*Build to a moderate weight; stay the same or build across sets

~DB Box Step-Ups

4 sets: 10 reps (each side)

*Rest 2:00-2:30 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)

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