Adelphos Athletics – CrossFit

Warm Up (No Measure)

Crossover Symmetry or Banded 7’s + Hip Halo

-into-

2 sets:

10 PVC Pass Throughs

5 Snatch Grip Push Press (PVC)

5 Overhead Squats (PVC)

-into-

3 sets: (build in weight/ stay light)

2 Snatch Grip Push Press

1 Overhead Squat

Snatch Push Press + Overhead Squat 1×3 (Weight)

2 Snatch Push Press + 1 Overhead Squat:

– Work up to a heavy complex in 10-12 minutes

Metcon (2 Rounds for reps)

6:00 AMRAP

8/7 Calorie Air Bike

2-4-6-8. . . Burpees Box Jump Overs (24/20)

-rest 4:00-

6:00 AMRAP

6 Burpees Box Jump Overs (24/20)

2-4-6-8. . . Calorie Air Bike

Mobility (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Seal Pose