Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

An enlightened free spirit doesn’t overindulge, complain, whine or whimper because everything’s just the process and journey of to him, all just part of the dance.

Anthony Kelbrat

Warm Up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate*

2:00 Machine

-into-

2 sets (empty bar)

5 Clean Grip Deadlifts

5 High Pulls

5 Hang Muscle Cleans

5 2in Drops

– into –

2 sets (empty bar)

2 Power Cleans

2 Hang Power Cleans (below the knee)

2 Hang Power Cleans

Weightlifting (Weight)

~On your own

1 Power Clean + 1 Below the Knee Power Clean + 1 Hang Power Clean.

– Complex is completed unbroken!

– Workout up to heavy set in 10-12 minutes

Metcon (Time)

10 Rounds

7 Dumbbell Deadlifts (50s/35s)

7 Dumbbell Front Squats (50s/35s)

7 Dumbbell Shoulder to Overhead (50s/35s)

Time Goal: 12 minutes

Mobility (No Measure)

1:00 Barbell Quad Smash (each side)

1:00 Couch Stretch (each side)

1:00 Trap Smash (each side)

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