Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

“Hustle beats talent when talent doesn’t hustle.”

– Ross Simmonds

Warm Up (No Measure)

Crossover Symmetry Or Banded 7’s

-into-

3 sets:

3 Strict Press (empty bar)

3 Push Press (empty bar)

5 Bar Facing Up Downs

:30 Sec Jump Rope

Shoulder Press (3RM Shoulder Press
10-12 minutes

* rest as needed between lifts *)

Metcon (Time)

7 rounds

7 Push Press (95/65)

7 Burpee over Bar

49 Double Unders

Mobility (No Measure)

1 min forward fold (wide legs)

1 min seal pose

1 min trap smash with Barbell (each side)

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