Adelphos Athletics – CrossFit
Warm-up (No Measure)
“Recognize the issue, admit there is an issue – and then do something about the issue.” ―Latorria Pier
Warm-up
Warm-up (No Measure)
2:00 Row
-into-
3 sets:
5 Wall Balls
5 Kipping Knee Raises
5 Low Box Jumps
5 Sumo Deadlift High Pulls (empty bar)
5 Up Downs
-into-
2 sets: (empty bar)
3 Shoulder Press
3 Push Press
3 Split Jerks
Weightlifting
Split Jerk
Split Jerk 1×1
Heavy Single Split Jerk
– Heavy Single (10-12 minutes)
* Rest as needed between sets *
Metcon
Metcon (3 Rounds for reps)
3:00, 6:00 Amrap, and For Time.
20/16 Calorie Row
30 Wall Balls (20/14)
20 Toes to Bars
30 Box jumps (24/20)
20 Sumo Deadlift High Pulls (95/65)
30 Burpee over Bar
20 Shoulder to Overhead (135/95)
– 2-minute rest/reset between each AMRAP –
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)