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
-into-
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)