Adelphos Athletics – CrossFit
Quote of the Day (No Measure)
The future belongs to those who prepare for it today.
Malcolm X
Warm Up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
3:00 Machine (easy pace)
-into-
3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)
* 2-3 Times through
* Athletes should focus on footwork and finishing their pull
Squat Clean (10 sets of 1 Squat Clean @75% of 1RM Clean
* Complete 1 set every minute for 10 minutes *)
Metcon (AMRAP – Rounds and Reps)
18:00 Amrap
500/450m Row
15 Toes to Bar
250/225m Row
25 V-Ups
Mobility (No Measure)
1 min Seal Pose
1 min Bicep stretch on wall
1 min Tricep lacrosse ball smash (each side)