Adelphos Athletics – CrossFit
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Warm-up
Warm-up (No Measure)
3:00 Machine
-into-
Banded 7’s
-into-
3 sets
10 Ring Rows
3 Sandbag Cleans (light) + 50ft Sandbag Carry
5 Inch Worms
Metcon
Metcon (Time)
2 sets:
20 Toes to Bar
-rest until 3 minutes-
20 Power Cleans @155/105
-rest until 6 minutes-
15 Burpee Pull-Ups
-rest until 9 minutes-
10 sandbag tosses (125/75)
-rest until 15 minutes-
Cool Down
Warm-up (No Measure)
1 min couch stretch (each side)
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side