Adelphos Athletics – CrossFit

Warm Up (No Measure)

Crossover Symmetry or Banded 7’s

-into-

7 min AMRAP

3 Clean Deadlifts

3 Muscle Cleans

3 Shoulder Press

3 Low Box Jumps

Metcon (Time)

1-3-5-7-5-3-1

Power Cleans (135/95)

2-6-10-14-10-6-2

Box Jump Overs (20 all)

RX+

1-3-5-7-5-3-1

Power Cleans (185/135)

2-6-10-14-10-6-2

Box Jump Overs (24/20)

Mayhem Mini-Pump –Glutes and Shoulders (No Measure)

Mayhem Mini-Pump –Glutes and Shoulders

4 Rounds

10 GHD Hip Raise (Or Russian Kettlebell Swings) @ moderate weight – maintain quality RPE 7

10 DB Snow Angel Raise @ moderate weight – maintain quality RPE 7

-Rest 1 min between rounds-

Mobility (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Bicep Wall Stretch