Adelphos Athletics – CrossFit
Warm-up (No Measure)
“What happened in the past doesn’t matter. You’re creating a new future TODAY.” —H.T.
Warm-up
Warm-up (No Measure)
2:00 Jump Rope
-into-
3 sets:
10 Overhead Walking Lunges + Pass Through (PVC Pipe)
3 Deadlifts (light/focus on keeping the core tight)
-into-
2 sets: (empty bar)
3 Snatch Push Press
3 Overhead Squats
3 Snatch Balance
Weightlifting
Snatch Balance
Snatch Balance 1×1
Heavy Single Snatch Balance
– Heavy Single (10-12 minutes)
* Rest as needed between sets *
Metcon
Metcon (No Measure)
5 sets:
100’ Dumbbell Front Rack Walking Lunge (35s/20s)
200’ Sandbag Carry (125/75)
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)