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