Adelphos Athletics – CrossFit
Quote of the Day (No Measure)
Humility is based on self-respect and with self-respect there is knowledge of one’s own strengths. With the balance of self-respect and humility there is an acceptance and appreciation of one’s qualities from the inside.
Joseph Kenny
Warm Up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s with Hip Halo Warmup
-into-
3 sets
30-second Knee Plank (elbows)
5 Snatch Push Press
5 Overhead Squats
* Start with a PVC Pipe and progress to an empty barbell
Weightlifting (Weight)
1 Snatch Push Press + 1 Overhead Squat:
– Work up to a heavy in 10-12 minutes
Metcon (Time)
5-10-15-20-15-10-5
Pull-ups
GHD’s (Or Stick Sit Ups)
*2 Wall Walks after each round
Time cap: 15 minutes
Cool Down (No Measure)
1 min couch stretch (each side)
1 min Bicep Wall Stretch
1 min Seal Pose