Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

Honesty doesn’t always pay, but dishonesty always costs.

– Michael Josephson

Warm Up (No Measure)

Crossover Symmetry or Banded 7’s Warm Up

-into-

3 sets:

5 Kip Swings

5 Pike Push Ups

5 Russian Kettlebell Swings (light)

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

2 Jumping Pull Ups

4 Push ups

8 Russian Kettlebell Swings (moderate)

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)

()