Adelphos Athletics – CrossFit

Warm-up (No Measure)

Finding True Inner Peace is as simple as drawing out the clutter in our outer reality and the clutter we allow in our inner reality.

Maggie Anderson

Warm-up

Warm-up (No Measure)

Crossover Symmetry Or Banded 7’s

-into-

7 min AMRAP

1 minute of Rowing

4 Power Snatch (empty bar – build across)

5 Down Dog/Seal Pose Transitions

Metcon

Metcon (AMRAP – Reps)

Teams of 2

3:00 Amrap (4 sets)

500/425m Row (each/sametime)

Max Power Snatch

Set 1: 75/55

Set 2: 95/65

Set 3: 115/80

Set 4: 135/95

Rest 1:00 between sets

Assistance Work

Warm-up (No Measure)

~Supported Single Arm DB Row

4 sets: 12 reps

*Rest 1:00-1:30 b/t sets

~Standing Tricep Extension w/ band

4 sets: 10 reps

*Rest 1:00-1:30 b/t 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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