Adelphos Athletics – CrossFit

Warm-up (No Measure)

Dream big and follow your dreams… Never stop and never let go! Pave the way for success with your desire and ambition!

Noraien Mansor

Warm-up

Warm-up (No Measure)

Crossover Symmetry Warm Up or Banded 7’s

-into-

3 sets:

30 sec Assault Bike

5 alt. V-ups (each side)

5 Knees to Elbows

5 1¼ Squats (empty bar)

Metcon

Metcon (AMRAP – Reps)

3 rounds

7 V Ups

10 Squat Cleans (95/65)

-Time cap: 5 minutes-

3 rounds

7 V Ups

8 Squat Cleans (135/95)

-Time cap: 10 minutes-

3 rounds

7 V Ups

6 Squat Cleans (185/125)

-Time cap: 15 minutes-

3 rounds

7 V Ups

4 Squat Cleans (225/155)

Time Cap: 20 minutes

RX+

BCS Online Qualifier Event 2

3 rounds

10 Knee Raises

10 Squat Cleans (135/95)

-Time cap: 5 minutes-

3 rounds

10 Knee Raises

8 Squat Cleans (185/125)

-Time cap: 10 minutes-

3 rounds

10 Knee Raises

6 Squat Cleans (225/155)

-Time cap: 15 minutes-

3 rounds

10 Knee Raises

4 Squat Cleans (275/185)

Time Cap: 20 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

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