Adelphos Athletics – CrossFit
Warm-up
Warm-up (No Measure)
6 min AMRAP
5 Jumping Squats
5 Wallball Thrusters
10 Banded Good Mornings
4 Alt. DB Snatches (build across)
Metcon
Saved by the Barbell (3 Rounds for reps)
3 rounds for max reps of:
1 minute of burpees
1 minute of wall-ball shots
1 minute of deadlifts
1 minute of med-ball sit-ups
1 minute of hang power cleans
Rest 1 minute
Men: 20-lb. ball, 115-lb. deadlifts and cleans
Women: 14-lb. ball, 75-lb. deadlifts and cleans
Cool Down
Warm-up (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Bicep Wall Stretch