Adelphos Athletics – CrossFit
Quote of the Day (No Measure)
When passion intertwines with perseverance, miracles happen, and dreams turn into reality.
– Unknown Author
Warm Up (No Measure)
Crossover Symmetry or Banded 7’s
-into-
3 sets
40-second Row
20-second Single Unders
5 PVC Pass Throughs
5 PVC Around the Worlds (each direction)
5 Scap Pull Ups
5 Pike Push Ups
2. Workout Prep
1 set
10 Single Unders
2 Strict Pull Ups
-rest 30-seconds-
5/4 Calorie Row (workout pace)
2 Strict Handstand Push Ups
Metcon (2 Rounds for reps)
10 min AMRAP
25-50-75-100. . .
Single Unders
3-6-9-12…
Strict Pull Ups
-rest 3:00 min-
10 min AMRAP
3-6-9-12…
Calorie Row (female 3-5-7-9…)
Handstand Push-Up
Back Squat (Every 2:00 (10:00)
5 Back Squats
Start at 60% of 1RM and build to a moderately-heavy set (75-80%).)
Mobility (No Measure)
1 min lying 90/90 hip stretch (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min tricep lacrosse ball smash (each side)