Adelphos Athletics – CrossFit
Warm-up (No Measure)
“I have begun everything with the idea that I could succeed, and I never had much patience with the multitudes of people who are always ready to explain why one cannot succeed.” ―Booker T. Washington
Warm-up
Warm-up (No Measure)
2x Monster Walk Warm up
3-4 sets (10:00 time cap)
4 Walking Lunge Steps + Torse Twist (each side)
5 Clean Grip Deadlifts
5 Muscle Cleans + Shoulder Press
5 Hang Power Cleans + Push Press
5 Power Clean and Push Jerks
Weightlifting
Squat Clean (10-15 Minutes)
Clean 1×1
Squat Clean
– Heavy Single (10-12 minutes)
* Rest as needed between sets *
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP
15/12 Cal Bike
6 Deadlifts (225,155)
6 Bar over Burpees
Cool Down
Warm-up (No Measure)
1 min foam roll calves
1 min foot smash with Lacrosse ball (each side)
30-sec single leg down dog (each side – focus on calf stretch)