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)

()