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

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