Adelphos Athletics – CrossFit
Quote of the Day (No Measure)
Passion is the fire that burns within your soul when everything else seems cold.
– Rumi
Warm Up (No Measure)
Crossover Symmetry or Banded 7’s + Hip Halo warm-up
-into-
3 sets:
5 Snatch Grip Deadlifts
5 Muscle Snatch
5 Snatch Push Press
5 Overhead Squats
5 Squat Snatch
* perform with a PVC pipe or empty bar *
Squat Snatch (1RM Squat Snatch
10-12 minutes
* rest as needed between lifts *)
Metcon (Time)
1000/850m Row
100 Air Squats
1000/850m Row
Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose