Adelphos Athletics – CrossFit

Warm-up (No Measure)

Kindness brings about humility, respect and passion for people. Nobody can compete with this virtue, and the more you show them, the better you become at showing them.

Derek McCoy, From Heartbreak to Breakthrough

Warm-up

Warm-up (No Measure)

Crossover Symmetry or Banded 7’s + Hip Halo warm up

-into-

3 sets:

5 Clean Grip Deadlifts

5 Muscle Clean + Strict Press

5 Hang Squat Clean

5 Push Press

5 Squat Clean and Push Jerks

* perform with a PVC pipe or empty bar *

Weightlifting

Power Clean (2 Power Clean + 1 Push Jerk x 5 sets (@65% of 1RM))

Metcon

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP

10 Pull-ups

15 V-Ups (Or 15 GHD Sit ups)

10 Box Jump Overs (24/20)

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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