Adelphos Athletics – CrossFit

Warm-up (No Measure)

Be miserable. Or motivate yourself. Whatever has to be done, it’s always your choice. —Wayne Dyer


Warm-up (No Measure)

Hip Halo Warmup


3 sets (10:00 cap)

with Empty Bar

5 Deadlifts

5 Muscle Snatch

5 Snatch Push Press

5 Overhead Squats



Deadlift 10×3

3 Deadlift x 10 sets @67.5% of Heavy Single (Week 1)

* Complete a set Every Minute *


Metcon (AMRAP – Reps)

Amrap 10:00

60 Bar Facing Burpees

30 Overhead Squats (115/80)

10 Muscle Ups OR 30 Chest to Bar OR 50 Pull Ups

Cool Down

Warm-up (No Measure)

1 min lacrosse ball pec smash (each side)

1 min overhead elbow grab tricep stretch (each side)

1 min tricep lacrosse ball smash (each side)