Adelphos Athletics – CrossFit

Warm Up (No Measure)

3:00 Machine

-into-

3 sets:

10 Roll and Reach

10 Jump Squats

10 PVC Pass-throughs

3 Muscle Snatch

3 Snatch Push Press

3 Overhead Squats

3 Up Downs + PVC Jump Overs

Metcon (AMRAP – Rounds and Reps)

Teams of 2

25:00 AMRAP

Partner 1:

500/400m Row

Partner 2:

2 rounds

10 Overhead Squats (95/65)

8 Bar Facing Burpees

Skills and Drills (No Measure)

Double Unders: Week 5 Day 2

On a running 3 minute clock:

Max effort of double-unders

Advanced option: max effort of unbroken crossovers in 3 min (single + cross + single + cross…)

How to score crossovers: bit.ly/48CR1MB

Mobility (No Measure)

1 min tricep smash (each)

1 min overhead banded distraction (each)

1 min Barbell grip smash (each side)