Adelphos Athletics – CrossFit
Quote of the Day (No Measure)
Peace comes from within. Do not seek it without.
Buddha
Warm Up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
2:00 Jump Rope
-into-
3 sets:
10 Overhead Walking Lunges + Pass Through (PVC Pipe)
10 Jump Squats
-into-
2 sets: (empty bar)
3 Snatch Push Press
3 Overhead Squats
3 Snatch Balance
Snatch Balance (Heavy Single Snatch Balance
– Heavy Single (10-12 minutes)
* Rest as needed between sets *)
Metcon (Time)
4 Rounds
20/16 Calorie Assault Bike
25 Box Step Ups (24/20)
Goal: Do all step ups unbroken
Mobility (No Measure)
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)