Adelphos Athletics – CrossFit

Warm Up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

3:00 Machine (easy pace)


* 10 minutes with a PVC or Empty Barbell

3x High Hang Clean + 3x Hang Clean + 3x Clean

* Athletes should focus on footwork and finishing their pull

Squat Clean (Squat Clean
– Heavy Single (10-12 minutes)

* Rest as needed between sets *


Metcon (AMRAP – Rounds and Reps)

15:00 AMRAP:


Strict Pull Up (overhand grip)

Dumbbell Step Over (2x 50/35 to 20”)

Mobility (No Measure)

1 min seal pose

1 min bicep stretch on wall

1 min tricep lacrosse ball smash (each side)