Adelphos Athletics – CrossFit
Warm-up (No Measure)
Change with time or it will change you forever.
Sandeep Ravidutt Sharma
Warm-up
Warm-up (No Measure)
8 min Amrap:
:30 sec Row
5 Box Step Ups (each side)
5 Abmat Sit Ups
2 Sandbag Over shoulder (light)
Metcon
Metcon (AMRAP – Reps)
Teams of 2
5 sets:
3:00 Amrap
15 Synchro Wall Ball Sit Ups (20/14)
12 Synchro Box Jumps (24/20)
Max Sandbag Over Shoulder (125/75) (Or Power Snatch (155/105)
-rest 3:00 between sets-
Individual Option:
5 sets:
3:00 Amrap
15 Wall Balls Sit Ups (20/14)
12 Box Jumps (24/20)
Max Sandbag Over Shoulder on Rig (125/75) (Or Power Snatch (155/105)
-rest 3:00 between sets-
Cool Down
Warm-up (No Measure)
1 min Foam roll lats (each)
1 min Foam roll calves (each)
1 min trap smash with Barbell (each side)