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