Adelphos Athletics – CrossFit
Warm-up
Metcon (No Measure)
3 Rounds
8 Cal Bike
8 Burpees
16 Double Unders
Weightlifting
Back Squat
Back Squat:
– Establish an 8 RM for the day.
Try and reach a heavy 8 rep in 4-5 working sets (not including light warm up set). For working sets we want to hit a few lifts of 5-6 reps and save the 8 rep for the final attempt.
Metcon
PEARL HARBOR 12.7.41 (Time)
For Time
12 Ring Dips
7 Power Cleans (165/105 lb)
41 Double-Unders
12 Ring Dips
7 Back Squats (165/105 lb)
41 Double-Unders
12 Ring Dips
7 Shoulder-to-Overheads (165/105 lb)
41 Double-Unders
Cool Down
Metcon (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll Lower Back
Calf Stretch
https://www.youtube.com/watch?v=f1HzSAuB-Vw
Foot Smash
https://www.youtube.com/watch?v=636EQMF2tME