Adelphos Athletics – CrossFit
Warm-up (No Measure)
“Successful people do what unsuccessful people are not willing to do. Don’t wish it were easier; wish you were better.” —Jim Rohn
Warm-up
Warm-up (No Measure)
20 PVC Pass Throughs
10 PVC Around the Worlds (Left and Right)
-into-
3 sets (Empty Bar or PVC)
10 Jumping Lunges
5 Muscle Snatch
5 Snatch Push Press
5 Overhead Squats
Weightlifting
Warm-up (No Measure)
Snatch Push Press + Snatch Balance 5×3
2 Snatch Push Press + 1 Snatch Balance x 5 Working Sets
* 10-15 minutes *
Metcon
Metcon (Time)
For Time
40 V-Ups
25 Strict Pull-Ups
10 Squat Clean Thrusters (165/110)
Cool Down
Warm-up (No Measure)
1 min foam Roll Quads
1 min foot smash with Lacrosse ball (each side)
30-sec single leg down dog (each side – focus on calf stretch)