Adelphos Athletics – CrossFit


Warm-up (No Measure)

3 Rounds

10 Duckunders (under the fence)

10 Ab In and outs

10 Push Ups

10 Air Squats


Metcon (AMRAP – Reps)

3 Rounds

1:00 per movement

One arm Weighted thruster

One arm Weighted Clean

Hops over weight

Weight Swings (Russian swing style)

1:00 rest

Score is total reps

Switch hands on all one armed movements every 5 reps

Cool Down

Metcon (No Measure)

If you can find either a pvc pipe or a broom handle or mop handle we will be doing movements and working technique and breaking everything down to no weight and just skill and movement

3 Rounds- all with pvc/broom stick

10 Strict Press

10 Push Press

10 Push Jerks

These are NOT about speed. This is about better technique. We can still be better with our being under load.