Adelphos Athletics – CrossFit
Warm-up (No Measure)
“The best time to plant a tree was 20 years ago. The second best time is now.” —Chinese Proverb
Warm-up
Warm-up (No Measure)
Banded 7’s
-into-
Monster Walk Warmup
-into-
3 sets (6-8 minutes)
10-sec handstand hold
5 Knees to Elbows
5 Double Dumbbell Deadlifts
5 Double Dumbbell Hang Power Cleans
5 Double Dumbbell Front Squat
5 Double Dumbbell Push Press
Metcon
Metcon (Time)
Teams of 2
4 rounds
20 Synchro Alt Single Arm Clean and Jerk (50/35)
40 Toes to Bar
Rest 3 minutes
4 rounds
15 Synchro Front Squats (95/65)
40 Handstand Push Ups
Assistance Work
Warm-up (No Measure)
4 sets
10-15 Hip Extensions
5 Slam Ball Overhead Toss
Cool Down
Warm-up (No Measure)
1 min Banded shoulder overhead distraction + Lunge (each side)
1 min child’s pose
1 min foam roll quads (each side)