Adelphos Athletics – CrossFit

Warm-up

Metcon (No Measure)

7 min AMRAP

30 sec single/double unders

5 wall balls

5 box step up (each)

5 Shoulder Press (empty bar)

Weightlifting

Shoulder Press

Shoulder Press:

– 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

Metcon (AMRAP – Reps)

3 sets

3:00 Amrap

60 Double Unders

20 Wall Balls (20/14)

Max Double Dumbbell Step Ups (35s/25s)

rest 1:00 between sets

RX+

3 sets

3:00 Amrap

75 Double Unders

25 Wall Balls (20/14)

Max Double Dumbbell Step Ups (50s/35s)

– rest 1:00 between sets –

Cool Down

Metcon (No Measure)

1 min pigeon pose (each side)

1 min seated QL stretch (each side)

1 min foot smash lacrosse ball (each side)

Pigeon Pose

https://www.youtube.com/watch?v=jQMsyrLowFw

Seated QL Stretch

https://www.youtube.com/watch?v=3QdpzAoIglI

Foot Smash

https://www.youtube.com/watch?v=636EQMF2tME

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