Adelphos Athletics – CrossFit
Warm-up (No Measure)
For you to find your passion, you should speak your truths and always prepare yourself for brand new adventures.
J.D. Rockefeller
Warm-up
Warm-up (No Measure)
2:00 row
-into-
3 sets
15 PVC Pass Throughs
10 PVC Snatch Push Press
5 PVC Overhead Squats
6 Burpees
Metcon
Metcon (5 Rounds for reps)
5 sets:
1:30 AMRAP
12/10 Calorie Row
Max Reps Snatch (115/75)
-rest 30 seconds between sets-
Target number of reps each set: 8+ reps
Cool Down
Warm-up (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Foam Roll Lats (each side)