Adelphos Athletics – CrossFit
Warm-up (No Measure)
“Go confidently in the direction of your dreams. Live the life you’ve imagined.” ―Henry David Thoreau
Warm-up
Warm-up (No Measure)
Banded 7’s
+
Monster Walk Warmup
-into-
3 sets
10 PVC Pipe Pass Throughs
10 Walking Lunge Steps
Weightlifting
Split Jerk
Split Jerk 1×1
10-15 Minutes of Practice
– Stay light and focus on form
Metcon
Metcon (AMRAP – Rounds and Reps)
16:00 AMRAP
25/20 Cal Assault Bike
20 Thrusters (45/35)
8 Strict Pull-Ups
***The Goal is to go unbroken through the thrusters so do whatever you need to do try and make that happen every round
Cool Down
Warm-up (No Measure)
1 min lying 90/90 hip stretch (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min tricep lacrosse ball smash (each side)