Adelphos Athletics – CrossFit

Warm Up (No Measure)

Hip Halo

-into-

6 min AMRAP

40 second Air Bike

5 Pike Push Ups

10 Walking Lunges + Torso Twist

Metcon (Time)

5 Sets:

12/10 Calorie Air Bike

8 Handstand Push Ups

50ft Dumbbell Lunge (35s/25s)

-rest 1 Min –

Mobility (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Seal Pose

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Gymnastics Skill Work – TTB/WW (No Measure)

2 Rounds for Quality

20 Handstand Shrugs

10 Plank Shoulder Taps

5 Box Pike to Hollow Walks

Then accumulate 4-6 Wall Walks