Adelphos Athletics – CrossFit
Warm-up (No Measure)
Be miserable. Or motivate yourself. Whatever has to be done, it’s always your choice. —Wayne Dyer
Warm-up
Warm-up (No Measure)
Hip Halo Warmup
-into-
3 sets (10:00 cap)
with Empty Bar
5 Deadlifts
5 Muscle Snatch
5 Snatch Push Press
5 Overhead Squats
Weightlifting
Deadlift
Deadlift 10×3
3 Deadlift x 10 sets @67.5% of Heavy Single (Week 1)
* Complete a set Every Minute *
Metcon
Metcon (AMRAP – Reps)
Amrap 10:00
60 Bar Facing Burpees
30 Overhead Squats (115/80)
10 Muscle Ups OR 30 Chest to Bar OR 50 Pull Ups
Cool Down
Warm-up (No Measure)
1 min lacrosse ball pec smash (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min tricep lacrosse ball smash (each side)