Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

Life is precious and each moment given is an opportunity not to be missed, for our moments combined are the sum of our life.

Harriet Bocca

Warm Up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

3:00 Machine

– into –

3-4 sets (10:00 time cap)

4 Walking Lunge Steps + Torso Twist (each side)

5 Snatch Deadlifts

5 Muscle Snatch

5 Snatch Push Press

5 Power Snatch

Power Snatch (Every Minute On the Minute (10:00)
5 Power Snatch
– Use lightweight that can be cycled smoothly for 5 Touch and Go reps)

Metcon (4 Rounds for reps)

4 sets:

1:00 Max Push Press (45/35)

1:00 Max Abmat Sit Ups

1:00 Max Walking Lunge Steps

1:00 Rest

Mobility (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