Adelphos Athletics – CrossFit
Warm-up (No Measure)
“There is only one thing that makes a dream impossible to achieve: the fear of failure.” ―Paulo Coelho
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
Metcon
Metcon (Time)
3 sets
200m Row
8 Power Cleans (135/95)
200m Row
8 Power Cleans (135/95)
200m Row
-rest 1Minute-
Assistance Work
Warm-up (No Measure)
Bottom-Up Single Arm Standing KB Press 4×10
Bent Over Lateral Raises 4×10
Cool Down
Warm-up (No Measure)
1 min twisted cross (each side)
1 min calf stretch against the wall (each side)
1 min foam roll upper back