Adelphos Athletics – CrossFit
Warm-up
Metcon (No Measure)
5 min AMRAP
1 min easy row
10-floor plate press (you choose)
10 pass-throughs with PVC pipe
5 Birddogs (each side)
– into –
3 sets (Empty Barbell)
3 Snatch Grip Deadlifts
3 Snatch High Pulls (From High Hang)
3 Muscle Snatch
3 Snatch Push Press
3 Overhead Squats
Weightlifting
Squat Snatch
3 Squat Snatch x 10 sets @70% of 1RM Snatch
* Complete a set every minute (10 minutes) *
Metcon
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP
15/12 Calorie Row
10 Deficit Push Ups (4in/2in)
Cool Down
Metcon (No Measure)
1 min couch stretch (each side)
1 min pec smash w/ lacrosse ball (each side)
1 min foam roll lats (each side)
Couch Stretch
https://www.youtube.com/watch?v=ulgAOykAgV4
Pec Smash
https://www.youtube.com/watch?v=AKFsShxQ3XM
Foam Roll Lats
https://www.youtube.com/watch?v=LuJcHe_EebA