Adelphos Athletics – CrossFit
Warm-up (No Measure)
The challenges of life teach us many lessons.
Murali Dharan
Warm-up
Warm-up (No Measure)
3:00 Machine (easy pace)
-into-
* Perform 3-5 reps at each movement
* 5 minutes (This is strength prep)
3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)
* Athletes should focus on footwork and finishing their pull
Weightlifting
Clean and Jerk
1RM Squat Clean and Push Jerk
10-12 minutes
* rest as needed between lifts *
Metcon
Metcon (Time)
4 rounds
25 Box Step ups (24’’/20’’)
20 Toes to Bar
15 Front Squats (95/65)
Cool Down
Warm-up (No Measure)
1 min couch stretch (each side)
1 min twisted cross (each side)
1 min Seal Pose