Adelphos Athletics – CrossFit
Quote of the Day (No Measure)
“No one has ever become poor by giving.”
– Anne Frank
Warm Up (No Measure)
Crossover Symmetry or Banded 7’s + Hip Halo warm-up
-into-
3 sets:
5 Clean Grip Deadlifts
5 Muscle Clean + Strict Press
5 Hang Squat Clean
5 Push Press
5 Squat Clean and Push Jerks
* perform with a PVC pipe or empty bar *
Clean and Jerk (1RM Squat Clean and Push Jerk
10-12 minutes
* rest as needed between lifts *
)
Metcon (Time)
10 Rounds
10 Pull Ups
10 Push Ups
Mobility (No Measure)
1 min foot smash with lacrosse ball (each side)
1 min pec smash on rig with lacrosse ball (each side)
1 min foam roll lats (each side)