Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

When you have a sense of peace and the world is beautiful, then you are on the right path. This vista takes your breath away with its magical qualities.

J. Williamson

Warm Up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Crossover Symmetry Warmup or Banded 7’s

-into-

3 sets:

50m Jog

10 sec handstand hold

5 Single Arm Dumbbell Press (each side)

5 Scap Pull-ups

Metcon (Time)

Teams of 2

3 Rounds

15 Synchro Box Overs (24/20)

30 Power Snatch (135/95)(split)

Individual Option:

3 Rounds

15 Box Overs (24/20)

15 Power Snatch (135/95)

Assistance Work (No Measure)

Accumulate 4 minutes of a sandbag front hold at a challenging weight

-rest as needed between breaks-

* If sandbags are unavailable sub front squat or Handstand Hold *

Cool Down (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min calf stretch against wall (each side)

1 min foam roll upper back

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