Adelphos Athletics – CrossFit
Warm-up (No Measure)
A true act of kindness happens when you are expecting nothing in return.
Salvatore Bruno
Warm-up
Warm-up (No Measure)
2:00 Run, Bike, or Row (easy pace)
-into-
6 min amrap:
2 Power Cleans (empty bar – build across)
2 Push Press
2 Clean and Jerks
6 Lunge and Twists
Metcon
Metcon (No Measure)
5 sets (Every 3:30)
200m Run
12 Clean and Jerks (135/95)
*Touch and Go*
Assistance Work
Warm-up (No Measure)
~Flat Bench DB Chest Fly
4 sets: 12 reps
*Rest 1:00-1:30 b/t sets
~Seated Alternating DB Curl
4 sets: 10 reps (each side)
*Rest 1:00-1:30 b/t sets
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