Adelphos Athletics – CrossFit

Warm Up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Crossover Symmetry or Banded 7’s Warm Up + Hip Halo Warm Up


3 sets:

5 Clean Grip Deadlifts (empty bar)

5 Hang Muscle Cleans

5 Front Squats

5 Wall Balls

5 Abmat Sit Ups (focus on leg extension)

Metcon (AMRAP – Rounds and Reps)

18 min AMRAP

3 Power Cleans (185/125)

15 GHD’s (Or Stick Sit Ups)

20 Wall Balls (20/14)

Mobility (No Measure)

1 min couch stretch (each side)

1 min pigeon pose (each side)

1 min quad smash (each side)