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)

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