Adelphos Athletics – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
10 Duckunders (under the fence)
10 Ab In and outs
10 Push Ups
10 Air Squats
Metcon
Metcon (AMRAP – Reps)
3 Rounds
1:00 per movement
One arm Weighted thruster
One arm Weighted Clean
Hops over weight
Weight Swings (Russian swing style)
1:00 rest
Score is total reps
Switch hands on all one armed movements every 5 reps
Cool Down
Metcon (No Measure)
If you can find either a pvc pipe or a broom handle or mop handle we will be doing movements and working technique and breaking everything down to no weight and just skill and movement
3 Rounds- all with pvc/broom stick
10 Strict Press
10 Push Press
10 Push Jerks
These are NOT about speed. This is about better technique. We can still be better with our being under load.