Adelphos Athletics – CrossFit
Warm-up (No Measure)
Our memories are the key to the future, not our past.
Hilde Østby
Warm-up
Warm-up (No Measure)
Crossover Symmetry or Banded 7’s
-into-
3 sets:
5 Alt. V-ups (each side)
5 Knees to Elbows
3 Clean Deadlifts (empty bar)
3 Hang Muscle Cleans (empty bar)
3 Power Cleans (empty bar)
Metcon
Metcon (Time)
3 rounds:
8 Synchro Toes To Bar
20 Power Cleans (105/75)
3 rounds:
8 Synchro Toes To Bar
16 Power Cleans (135/95)
3 rounds:
8 Synchro Toes To Bar
12 Power Cleans (165/115)
3 rounds:
8 Synchro Toes To Bar
8 Power Cleans (205/145)
Cool Down
Warm-up (No Measure)
1 min forward fold (wide legs)
1 min seal pose
1 min trap smash with Barbell (each side)