Adelphos Athletics – CrossFit

Warm-up

Metcon (No Measure)

8 min AMRAP

1 min Machine (easy pace)

10 Heel Toe Rocks

15 Plate Toe Touches (each side)

5 Bird Dogs (each side)

– into –

3 sets (Empty Barbell)

3 Clean Grip Deadlifts

3 Clean High Pulls (From High Hang)

3 Muscle Clean + Shoulder Press

3 Front Squats

3 Hang Squat Cleans + 3 Push Jerks

Weightlifting

Clean and Jerk

2 Squat Clean and Jerks x 10 sets @70% of 1RM Clean and Jerk

* Complete a set every minute (10 minutes) *

Metcon

Metcon (AMRAP – Reps)

4 Rounds

1:00 Max Sand Ball Slams (30/20)

1:00 Max Double Unders

1:00 Max Sit Ups

1:00 Rest

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 upper back

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