Adelphos Athletics – CrossFit
Warm-up (No Measure)
“Life is a journey. And if you fall in love with the journey, you will be in love forever.” —Peter Hagerty
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
Clean and Jerk
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 (3 Rounds for reps)
With A Partner
3 rounds
Switch with your Partner at :30
Min 1: Max Bike Cals
Min 2: Max Box Jumps (24″/20″)
Min 3: Max Burpee to Target
Min 4: Max Cal Row
Min 5: Max HR Push Ups
Min 6: Rest
Cool Down
Warm-up (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back