Adelphos Athletics – CrossFit

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)

**2. Workout Prep**

with Partner

3 sets (building in weight)

1 Rope Climb (Half Way)

5/4 Calorie Row (Workout Pace)

2 Clean and Jerks (Touch and Go)

Metcon (Time)

Teams of 2

30 Strict Pull Ups(split as desired)

40/32 Calorie Row (each at the same time) (2 Rowers)

60 Clean and Jerks (135/95) (split as desired)

Individual option:

15 Strict Pull Ups

40/32 Calorie Row

30 Clean and Jerks (135/95)

Mini Pump (No Measure)

4 Rounds

10 Barbell Strict Press @ moderate weight

10 Seated Single Arm DB Press @ moderate weight

10 Leaning Lateral Raise @ moderate weight

10 GHD Hip Extension @ maintain quality

10 Deficit Sumo DB/KB Deadlift @ moderate weight

-Rest 3 min b/t round-

Mobility (No Measure)

1 min seal pose

1 min bicep stretch on wall

1 min tricep lacrosse ball smash (each side)

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