Adelphos Athletics – CrossFit
Warm-up (No Measure)
“Respond to every call that excites your spirit.” ―Rumi
Warm-up
Warm-up (No Measure)
Banded 7’s
-into-
2x Monster Walk Warmup
-into-
8 min AMRAP
10-sec handstand hold
3-inch worms
5 alt. V-ups (each side)
5 Knees to Elbows
3 Sandbag Cleans (light and focus on form)
Weightlifting
Warm-up (No Measure)
Snatch Push Press + Snatch Balance 1×1
10-15 Minutes of Practice
– Stay light and focus on form
Metcon
Metcon (Time)
Teams of 2
AMRAP 3 Minutes
3 Synchro Wall Walks
8 Synchro Toes to Bar
Max Reps Sandbag Cleans (125/75) (OR Power Cleans 185/125)
-Rest 1 Minute between sets-
*Complete sets until you get to 50 Sandbag Cleans combined
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 Thread the Needle (each)