Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

The sky takes on shades of orange during sunrise and sunset, the colour that gives you hope that the sun will set only to rise again.

– Ram Charan

Warm Up (No Measure)

Crossover Symmetry or Banded 7’s Warm Up

-into-

3 sets:

5 Roll and Reach

10 Alternating V-Ups

10-second Hand Stand Hold

10 Single Arm Dumbbell Shoulder Press (each)

Shoulder Press (Shoulder Press:
– Establish a 10 RM for the day. Then, perform a drop set of 8-10 reps at 85-90% and 8-10 reps 80-85% of that 10RM.)

Metcon (Time)

4 Rounds

20 Toes to Bar

4 Wall Walks

Mobility (No Measure)

1 min tricep smash (each)

1 min overhead banded distraction (each)

1 min Barbell grip smash (each side)

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