Adelphos Athletics – CrossFit
Warm-up (No Measure)
So when you search for happiness, look deep inside. Seek the genuine contentment that comes with being at peace with yourself and in harmony with the world. It is not an easy feat! But it is worthwhile. You hold the key.
Sky Banyes
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate*
Crossover Symmetry Or Banded 7’s Warmup
-into-
6 min AMRAP
30 sec Row
10 sec handstand hold
10 kip swings
10 Plate Press Overhead
10 Plate Bent Over Row
2. Workout Prep
3 sets:
5/4 Calorie Row
3 Pull-ups
2 Handstand Push Ups
Metcon
Metcon (Time)
5 sets:
21/16 Calorie Row
15 Pull-ups
9 Handstand Push Ups
-rest 2 Mins between sets-
Target time each set: 3 Mins
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)