Adelphos Athletics – CrossFit
Warm-up (No Measure)
I find that the harder I work, the more ‘luck’ I seem to have. —Thomas Jefferson
Warm-up
Warm-up (No Measure)
Monster Walk Warmup
-into-
3 sets (8-10 minutes)
5 Hang Muscle Cleans
5 Front Squats
5 Hang Squat Cleans (empty bar – build across))
30-sec single/double unders
5 Straight Legged Sit ups
Metcon
Metcon (Time)
3 sets
30 Hang Squat Cleans (65/45)
75 Double Unders
25 V-Ups
-Rest 2 Minutes between sets-
RX+
3 sets
30 Hang Squat Cleans (75/55)
100 Double Unders
30 V-Ups
-Rest 2 Minutes between sets-
Cool Down
Warm-up (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose