Adelphos Athletics – CrossFit

Warm Up (No Measure)

Crossover Symmetry or Banded 7’s + Hip Halo

-into-

8 min AMRAP

4 Front Squats

4 Shoulder Press

20 Single Unders

10 Alternating V-Ups

Metcon (Time)

Row 1000m

10 Rounds of “Strict Cindy”

5 Strict Pull Ups

10 Push Ups

15 Air Squats

Row 1000m

Skills and Drills – Strict Pull ups (No Measure)

Advanced:

Partner up for some fun!

4 sets x 3 reps of Weighted Strict Pull Ups

[Go up in weight each round]

-rest at least 90 seconds between sets-

Intermediate:

Partner up for some fun!

4 sets x Max Effort Unbroken Pull Ups OR Box Assist Pull Ups

-rest at least 90 seconds between sets-

Beginner:

Partner up for some fun!

4 sets x 4 reps of Box Assist Pull Ups or Ring Rows

Mini Pump (No Measure)

4 Rounds

10 Barbell Strict Press @ Moderate weight – maintain control and quality RPE 7

10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7

10 GHD Hip Raise @ moderate weight – maintain quality RPE 7

10 Standing DB Lateral Raise @ moderate weight – maintain quality RPE 7

-Rest 3 min b/t rounds-

Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)

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