Adelphos Athletics – CrossFit
Warm-up (No Measure)
Sometimes being brave means to be bold, but sometimes it means to be vulnerable. Sometimes it means to forge ahead, other times it means to be still. Sometimes it means to fight, other times, being brave means to let go.
Susie Caldwell Rinehart
Warm-up
Warm-up (No Measure)
1. Crossover Symmetry
OR Banded 7s – perform 7 reps of each movement
~~Then~~
2-3 Sets
1:00 Bike
10 Inchworm w/Push Up
10 Hang Dumbbell Snatch (Light-Moderate)
Metcon
Metcon (Time)
6 sets (1 Set Every 4 minutes)
21/16 Calorie Assault Bike
9 Devil Press (2×50/35)
Assistance Work
Warm-up (No Measure)
12 minute EMOM
odd minute: 4 Rig Around the Worlds [right/left = 2 reps]
even minute: 8 Alternating Leg Kipping Toes To Bar
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