Adelphos Athletics – CrossFit
Warm Up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
3:00 Machine (easy pace)
-into-
* 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:
5-4-3-2-1
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)