Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

Empowerment begins within; the moment you believe in yourself, the world becomes your playground

~Cain Petersen

Warm Up (No Measure)

Crossover Symmetry or Banded 7’s

-into-

10:00 AMRAP

:30 sec Row

5 Knees to Elbows

:10 Handstand Hold

4 Box Step Ups (each side)

2 Zombie Climbs

Metcon (Time)

50 Knees to Elbows

40 Burpees

30 Strict Presses (95,65)

20 Box Jumps (24/20)

10 Strict Pull Ups (Or 25 Kipping Pull Ups)

Core Work – Assistance Work (No Measure)

4 sets:

10 Single Arm KB Situps (Left)

10 Single Arm KB Situps (Right)

30 sec Hanging L-sit hold

10 Alt. V up + V-ups (R + L + Both = 1)

:45 sec Overhead DB Hold (each side)

*Rest 2:00 b/t sets

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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