Announcements

April Core Challenge! Try and push yourself with the daily workout!

Adelphos Athletics – CrossFit

Warm Up (No Measure)

* 10 minutes with a PVC or Empty Barbell

* Perform 3-5 rounds of each movement

3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)

* Focus on footwork and finishing the pull

Snatch (Snatch + Overhead Squat 5×8

Every 3:00 (5 sets)
3 Squat Snatch + 5 Overhead Squats
-Touch and Go. Build in weight, don’t exceed 65% of Snatch 1RM.)

Metcon (AMRAP – Reps)

8:00 AMRAP

200 Double Unders

50ft Dumbbell Farmer Carry Lunge (35s/20’s)

50ft Dumbbell Front Rack Lunge (35s/20s)

50ft Single Arm Dumbbell Overhead Walking Lunge (35/20) (25ft Left/25ft Right)

Mobility (No Measure)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)

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