Adelphos Athletics – CrossFit

Warm Up (No Measure)

3 sets:

1:00 Machine

30-second Single Unders or Crossover Practice

3 Inch Worms

10 Walking Lunge Steps

5 Russian Kettlebell Swings

Gymnastics Skill Review (No Measure)

Take 10-15 min to practice one of the following:

Crossovers, Double Unders, or Single Unders

Bar Muscle Ups

Handstand Walks

Crossover Tips

Muscle Up Cues and Scaling

Handstand Walking Cues and Scaling

Metcon (2 Rounds for reps)

10:00 AMRAP

3 Chest to Bar Pull Ups or 1 Bar Muscle Up

15 Crossover Singles or 25 Double-Unders

50ft Kettlebell Walking Lunge (53/35)

-Rest 5:00-

10:00 AMRAP

50 Single Unders

2 Wall Walks

15 AKB Swings (53/35)

2 Wall Walks

Mobility (No Measure)

1 min seal pose

1 min bicep stretch on wall

1 min tricep lacrosse ball smash (each side)