Adelphos Athletics – CrossFit
Warm-up
Warm-up (No Measure)
Monster Walk Warmup
-into-
5 min AMRAP:
200/150min Bike Erg
3 Power Snatch (empty bar)
3 Overhead Squats (empty bar)
3 Squat Snatch (empty bar)
-into-
5 min
Build in weight on squat snatch
Metcon
Metcon (Time)
5 Rounds
20/16 Cal Bike
5 Squat Snatches (70% of 1RM or lighter)
* Reps for Snatches should NOT be touch and go. they will be challenging but the goal is trying to not fail reps if possible.
Cool Down
Warm-up (No Measure)
1 min Banded shoulder overhead distraction + Lunge (each side)
1 min child’s pose
1 min foam roll calves