Adelphos Athletics – CrossFit

Warm-up (No Measure)

“It is in your moments of decision that your destiny is shaped.” ―Tony Robbins

Warm-up

Warm-up (No Measure)

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

Val’s Unicorn Parade (Time)

With a partner split however you’d like

2 Rounds

2 Power Snatches (165,115)

28 Wallballs (20,14)

19 Sandbag Tosses

84 Cal Row

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

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