Adelphos Athletics – CrossFit
Warm-up (No Measure)
If you want to emerge as the freest, authentic version of yourself, you must consistently know and honor your values.
Meredith Trank
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s Warm Up
-into-
8 min AMRAP
30 sec single/double unders
10 heel/toe rocks
3 inch worms
10 sec handstand hold
2. Workout Prep
1 set:
10ft Front Rack Walking Lunge
10 Double unders
1 Wall Walk
Metcon
Metcon (Time)
3 Sets
2 Rounds
50’ Front Rack Walking Lunge (2×50/35)
50 Double Unders
5 Wall Walks
50 Double Unders
-Rest 2 Mins between sets-
Cool Down
Warm-up (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)