Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

Self-care is the most important job you will ever have.

Tammy Lewis Wilborn

Warm Up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate*

Tabata Assault Bike (8 sets)

* 20 seconds (moderate/10 seconds (recovery) *

– 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 (10:00)
5 Power Snatch (+15 lbs total from week 2)
– Use lightweight that can be cycled smoothly for 5 Touch and Go reps)

Metcon (Time)

For time, partition any way:

100/ 70 Cal Bike

60 Toes to Bar

Mobility (No Measure)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)