Adelphos Athletics – CrossFit

Warm Up (No Measure)

3:00 Machine


3 sets

5 Inch Worms

5 Clean Grip Deadlifts

4 High Hang Muscle Cleans

3 Hang Power Cleans

2 Power Cleans

Gymnastics Skill Review (No Measure)

Take 10-15 min to practice Wall Walks and work on efficiency.

Advanced athletes: take this time to work on handstand walks.

Metcon (Time)

For time:


Power Cleans (185/125)


Wall Walks

Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)