Adelphos Athletics – CrossFit

Warm-up (No Measure)

“I am not a product of my circumstances. I am a product of my decisions.” —Stephen Covey


Warm-up (No Measure)

**1. Movement Prep/Activation and Increasing Heart Rate**

1:00 Row (Legs only)

1:00 Row (Arms only)

1:00 Row (Normal)

– into –

3 sets

4 Strict pulls ups

4 Muscle Cleans + Shoulder Press (empty bar)

4 Hang Power Cleans + Push Press (empty bar)

4 Clean and Jerks (empty bar)


Metcon (Time)

For Time

25 Strict Pull Ups

40/32 Calorie Row

30 Clean and Jerks (135/95)

Cool Down

Warm-up (No Measure)

1 min standing QL doorway/rig stretch (each side)

1 min foam roll lats (each side)

1 min thread the needle (each side)