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
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
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)