Adelphos Athletics – CrossFit

Warm-up

Warm-up (No Measure)

Crossover Symmetry or Banded 7’s

-into-

3 sets:

1:00 Machine

5 Kipping Knee raises

5 inch worms

10-second handstand hold

2. Workout Prep

3 sets:

3 Toes to Bar

3 Handstand Push ups

Metcon

Metcon (Time)

5 Rounds

20 RKB Swings (53/35)

15 Push Press (95/65)

Assistance Work

Warm-up (No Measure)

4 Rounds

10 Strict Pullups @ use band to maintain quality if needed

12 Double DB Prone Row @ moderate weight – maintain quality

12 Straight Arm Lat Pull Down @ moderate weight – maintain quality

10 Single Arm DB Kickback @ moderate weight – maintain quality

-Rest 3 min b/t round-

Cool Down

Warm-up (No Measure)

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

1 min Couch Stretch (each side)

1 min Foam Roll Lats (each side)