Adelphos Athletics – CrossFit

Warm Up (No Measure)

3:00 Machine

-into-

8:00 AMRAP

10 Alternating V-Ups

5 Hang Clean High Elbows (empty)

4 Hang Muscle Cleans (empty)

3 Hang Power Cleans (empty)

5 Pike Push Ups

Gymnastics Skill Review (No Measure)

Take 10-15 min to practice Handstand Push-ups and work on efficiency.

Metcon (Time)

Every 4:00 (4 sets)

10 Hang Power Cleans (135/95)

15 Strict Handstand Push-Ups

10 Hang Power Cleans (135/95)

Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)

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