Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

Generosity isn’t defined by the size of the gift, but by the size of the heart that gives it.

– Unknown Author

Warm Up (No Measure)

Crossover Symmetry or Banded 7’s

-into-

3 sets:

5 Kip Swings

5 Bent Over Dumbbell Rows

5 Dumbbell Muscle Cleans + Shoulder Press

5 Low Box Jumps

5 Pause Bench Press (empty bar- build across sets)

Bench Press (Bench Press:
5 sets x 2 Pause Bench Press @75% of 1RM
*2-3 second pause*

* Rest as needed between sets *)

Metcon (Time)

Teams of 2

4 Rounds:

24 Chest to Bar

12 Wall Walks

24 Synchro Wall Ball Sit Up (20/14)

Mobility (No Measure)

1 min foot smash with lacrosse ball (each side)

1 min pec smash on rig with lacrosse ball (each side)

1 min foam roll lats (each side)

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