CrossFit – Sat, Jul 1

Jun 30, 2023 | W.O.D.

Adelphos Athletics – CrossFit

Warm Up (No Measure)

Crossover Symmetry or Banded 7’s + Hip Halo

-into-

3 sets

1:00 Row

3 Muscle Snatch (empty bar)

3 Snatch Push Press (empty bar)

3 Overhead Squats (empty bar)

3 Strict Pull Ups

8 Pike Push Ups

10-second Handstand Hold

Metcon (Time)

For time:

20 Overhead Squats (115/75)

500m row

5 Wall Walks

10 Strict Pull Ups

15 Handstand Push Ups

10 Strict Pull Ups

5 Wall Walks

500m row

20 Overhead Squats (115/75)

Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)

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