Adelphos Athletics – CrossFit

Warm Up (No Measure)

4 sets

Tabata Row (20 seconds on/10 seconds off)

– into –

3-4 sets (10:00 time cap)

4 Walking Lunge Steps + TorsoTwist (each side)

5 Clean Grip Deadlifts

5 Muscle Cleans + Shoulder Press

5 Hang Power Cleans + Push Press

5 Power Clean and Push Jerks

Clean and Jerk (Power Clean + Push Jerk 10×5

Every Minute (10:00)
5 Power Clean and Push Jerks (+10lbs total from Wk1)
– Use lightweight that can be cycled smoothly for 5 Touch and Go reps)

Metcon (Time)

For Time:

75 Air Squats

25 Push Ups

50 Wallballs (20/14 to 11’/10’ height)

25 Push Ups

75 Air Squats

Mobility (No Measure)

1 min lacrosse ball pec smash (each side)

1 min overhead elbow grab tricep stretch (each side)

1 min tricep lacrosse ball smash (each side)

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