Adelphos Athletics – CrossFit

Warm-up

Warm-up (No Measure)

Crossover Symmetry or Banded 7’s Warm up

-into-

3 sets:

3 Up-Downs

10 Heel-Toe Rocks

3 Box Step-Ups (each side)

5 Clean and Jerks (empty bar – build across)

Metcon

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

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