Adelphos Athletics – CrossFit
Warm-up
Warm-up (No Measure)
3:00 Machine
-into-
3 sets:
5 Power Cleans (empty bar- build across sets/stay light)
20m Jog
10m High Knees
10m Butt Kicks
10m Dumbbell Carry
Metcon
Metcon (Time)
20 Power Cleans (185/125)
4 Mile Assault Bike
300ft Dumbbell Carry (2×50/35)
300ft Sandbag Carry (100/70)
Cool Down
Warm-up (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Hand Smash w/ lacrosse ball (each side)