Adelphos Athletics – CrossFit

Warm Up (No Measure)

Hip Halo Warmup

-into-

3 sets:

30-sec easy row

10 yd walking lunge

10 yd walking lunge backwards

5 Muscle Cleans

5 Hang Power Cleans

5 Front Squats

Metcon (Time)

3 Person Team

7 sets each

200/175m Row

20 Jumping Split Lunges

4 Squat Cleans (185/125)

-rest 1:2 between sets-

Gymnastics: Wall Walk Open Prep (No Measure)

Take 5 minutes to practice the positions of the wall walk:

Position 1: Hips to Wall

Position 2: Head in Line with arms

Position 3: Giant step up wall

Postion 4: Press Down [instead of lifting to move up wall]

Wall Walks Step by Step Video: youtube.com/shorts/0odbrnautXU?feature=share

WORKOUT

Advanced & Intermediate:

Complete max effort Wall Walks in 2 minutes

–rest 1 minute —

Complete max effort Wall Walks in 1 minute

–rest 1 minute —

Complete max effort Wall Walks in 30 seconds

Novice:

Complete max effort Inchworm Walks in 2 minutes

–rest 1 minute —

Complete max effort Inchworm Walks in 1 minute

–rest 1 minute —

Complete max effort Inchworm Walks in 30 seconds

Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)