Adelphos Athletics – CrossFit


Warm-up (No Measure)

Crossover Symmetry or Banded 7’s Warm up


3 sets:

3 Up-Downs

10 Heel-Toe Rocks

3 Box Step-Ups (each side)

5 Clean and Jerks (empty bar – build across)


Metcon (Time)

With a Partner

12 Rounds (6 Each)

6 Clean and Jerks (135/95)

10 Burpee Box Jump Overs (24/20)

You go, I go style workout.

Cool Down

Warm-up (No Measure)

1 min couch stretch (each side)

1 min twisted cross (each side)

30 sec bicep stretch on wall (each side