Adelphos Athletics – CrossFit
Warm Up (No Measure)
2:00 Jump Rope
-into-
3 sets
30-sec bike (easy)
5 Snatch Grip Deadlift (empty bar)
5 Muscle Snatch (empty bar)
5 Snatch Push Press (empty bar)
5 Overhead Squats (empty bar)
5 Squat Snatch (empty bar)
Mini Pump (No Measure)
4 Rounds
10 Barbell Strict Press @ moderate weight
10 Standing Alternating Double DB Shoulder Press@ moderate weight
10 DB Snow Angel Raise@ maintain quality
10 GHD Hip Raise @moderate wight
15 Split Stance DB Romanian Deadlift @moderate weight band
-Rest 3 min b/t round-
Cool Down (No Measure)
1 min forward fold (wide legs)
1 min seal pose
1 min trap smash with Barbell (each side)
()
Metcon (Time)
Every 2:00 (10 sets)
15/12 Calorie Assault Bike
2 Snatch (185/125)