Adelphos Athletics – CrossFit
Warm-up (No Measure)
“Courage is not the absence of fear, but rather the judgment that something else is more important than fear.” ―Ambrose Redmoon
Warm-up
Warm-up (No Measure)
3-4 sets (10:00 time cap)
4 Walking Lunge Steps + Torse Twist (each side)
5 Clean Grip Deadlifts
5 Muscle Cleans + Shoulder Press
5 Hang Power Cleans + Push Press
5 Power Clean and Push Jerks
Weightlifting
Metcon (Weight)
Power Clean + Push Jerk 10×5
~Every Minute (10:00)~
5 Power Clean and Push Jerks
– Use lightweight that can be cycled smoothly for 5 Touch and Go reps
Metcon
Metcon (Time)
4 Wall Walks
20 Weighted Box Step Ups (50s,35s)
4 Wall Walks
40/32 Calorie Assault Bike
4 Wall Walks
20 Weighted Box Step Ups (50s,35s)
4 Wall Walks
Cool Down
Warm-up (No Measure)
1 min couch stretch (each side)
1 min pigeon pose (each side)
1 min quad smash (each side)