Adelphos Athletics – CrossFit
Warm-up (No Measure)
Love brings peace, harmony, and joy to the people. Love is the absence of hatred, and hatred is the absence of love.
Sang Chiong
Warm-up
Warm-up (No Measure)
Warmup:
3 sets:
20 Plate Toe Touches
5 Up Downs
10 PVC Pass Throughs
5 PVC Overhead Squats
– into –
3 sets (Empty Barbell)
3 Hang Snatch High Pull
3 Hang Muscle Snatch
3 Snatch Push Press
3 Hang Squat Snatch
Weightlifting
Squat Snatch
3 Squat Snatch x 10 sets @70% of 1RM Snatch
* Complete a set every minute (10 minutes) *
Metcon
Metcon (Time)
25 Pull-ups
75 Wall Balls (20/14)
20 Chest to Bar (Or 10 Bar Muscle Ups)
Cool Down
Warm-up (No Measure)
1 min couch stretch (each side)
1 min Bicep Wall Stretch
1 min Seal Pose