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)