Adelphos Athletics – CrossFit

Warm-up

Warm-up (No Measure)

Monster Walk Warm up x2

-into-

3 sets:

20-second Row

10 Single Arm Shoulder Press (each)

5 Deadlifts (empty bar – build across sets)

Weightlifting

Deadlift

Deadlift 1×1

Deadlift

– Heavy Single (10-12 minutes)

* Rest as needed between sets *

Handstand Push-ups

Handstand Push-ups (Strict): Max Reps

*If possible attempt 1 set of max rep Strict HSPUs. If you are not able to do so then you may try a scale of the pressing motion

Kipping HSPUs

HR Push Ups

Strict DB Shoulder Presses

(challenging weight)

Metcon

Metcon (No Measure)

3 sets

15/12 Calorie Row

4 Power Snatch (155/105)

12/10 Calorie Row

3 Power Snatch (155/105)

9/8 Calorie Row

2 Power Snatch (155/105)

-rest 2 Minutes between sets-

Cool Down

Warm-up (No Measure)

1 min forward fold (wide legs)

1 min seal pose

1 min trap smash with Barbell (each side)

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