Adelphos Athletics – CrossFit
Warm-up (No Measure)
“The question isn’t who is going to let me; it’s who is going to stop me.” —Ayn Rand
Warm-up
Warm-up (No Measure)
3:00 Machine (easy pace)
-into-
* 10 minutes with a PVC or Empty Barbell
3x High Hang Snatch + 3x Hang Snatch + 3x Power Snatch (PVC or Empty Barbell)
5 Wall Balls
Metcon
Metcon (No Measure)
Not For Time
6 Rounds
500m Row
12 Wall Balls (20,14)
12 Hang Power Snatches (95,65)
Assistance Work
Warm-up (No Measure)
Advanced:
5 sets
30 second Single Arm Dumbbell Overhead Walk (each arm)
1-minute Plank (elbows)
Intermediate:
5 sets
20-30 Single Arm Dumbbell Overhead Walk (each arm)
30-45 Second Plank (elbows)
Beginner:
5 sets
30 second Waiter Hold Walk
30-45 Second Plank from the knees (elbows)
* Choose a Dumbbell you can comfortably keep locked out (arm extended) for the time is given. This is harder than it looks. Try and rest no more than 30 seconds between movements *
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