Adelphos Athletics – CrossFit
Warm-up (No Measure)
“The world cares little about what a man knows; it cares more about what a man is able to do.” —Booker T. Washington
Warm-up
Warm-up (No Measure)
Every 45 seconds (5 sets)
125m Row
– into –
3-4 sets (10:00 time cap)
10 PVC Pass Throughs
5 Snatch Grip Deadlifts
5 High Hang Muscle Snatch
5 Snatch Push Press
5 Power Snatch
Weightlifting
Power Snatch
Power Snatch 10×5
Every Minute (10:00)
5 Power Snatch
– Use lightweight that can be cycled smoothly for 5 Touch and Go reps
Metcon
Metcon (Time)
Teams of 2
150 Wall Balls (20/14)
50 Synchro V Ups
150 Goblet Lunges (50/35)
Cool Down
Warm-up (No Measure)
1 min couch stretch (each side)
1 min quad smash (each side)
2 min foam roll all of lower body