Adelphos Athletics – CrossFit
Warm-up (No Measure)
“The cave you fear to enter holds the treasure you seek.” ―Joseph Campbell
Warm-up
Warm-up (No Measure)
3:00 Assault Bike (Easy Pace)
– into –
3-4 sets (10:00 time cap)
4 Walking Lunge Steps + Torse Twist (each side)
5 Snatch Deadlifts
5 Muscle Snatch
5 Snatch Push Press
5 Power Snatch
Weightlifting
Power Snatch
Every Minute (10:00)
5 Power Snatch
– Use lightweight that can be cycled smoothly for 5 Touch and Go reps
Metcon
Metcon (Calories)
Teams of 2 (1:1)
10:00 Max Cal Assault Bike
(30 seconds on/30 seconds off)
Metcon (No Measure)
5 sets:
2 min Amrap:
8 Double DB Snatches (35s,20s)
30 Double Unders
– 1 min rest after each set –
Cool Down
Warm-up (No Measure)
1 min couch stretch (each side)
1 min pigeon pose (each side)
1 min quad smash (each side)