Adelphos Athletics – CrossFit
()
Warm-up
Warm-up (No Measure)
3:00 Machine (easy pace)
-into-
3-4 sets
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)
Weightlifting
Squat Snatch
Snatch 1×1
– Heavy Single (10-12 minutes)
* Rest as needed between sets *
Metcon
Metcon (No Measure)
5 Sets
Min 1: 15-20 V-Ups
Min 2: 10 Burpee Pull-Ups
Min 3: 60 Double Unders
Min 4: Rest
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