Adelphos Athletics – CrossFit

Warm Up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Crossover Symmetry or Banded 7’s

-into-

8 min AMRAP

30-sec Bike

5 Kip Swings

5 Knees to Elbow

3 Alt. DB Snatch (each side – practice transition)

Metcon (Time)

5 rounds

12/10 Assault Bike

12Toes to Bar

-into-

75 Dumbbell Snatch (50/35)

Shoulder Press (4 sets of 8 reps @ – RPE 8/10

*Rest 2:00-2:30 b/t sets)

Mobility (No Measure)

1 min lying 90/90 hip stretch (each side)

1 min overhead elbow grab tricep stretch (each side)

1 min tricep lacrosse ball smash (each side)

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