Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

You will always face problems in life. No matter how big, you will surely over come them.

Bart Hardwell

Warm Up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate*

Every 45 seconds (5 sets)

125m Row

– into –

3-4 sets (10:00 time cap)

10 PVC Pass Throughs

5 Snatch Grip Deadlifts

5 High Hang 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 (Time)

21-15-9

Double Kettlebell Clean and Jerks (35s/25s)

12-9-6 Burpee Pull Ups

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

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