Adelphos Athletics – CrossFit

Warm-up (No Measure)

“If you doubt you can accomplish something, then you can’t accomplish it. You have to have confidence in your ability, and then be tough enough to follow through.” —Rosalynn Carter


Warm-up (No Measure)

2-minutes Any Machine

– into –

3 sets

10 Box Step Ups (total)

10 Ring Rows

10 Kip Swings

10 Wall Ball Push Press


Power Snatch

Power Snatch 10×5

Every Minute (10:00)

5 Power Snatch

– Use lightweight that can be cycled smoothly for 5 Touch and Go reps


Metcon (Time)

Teams of 2

3 rounds

100ft Single DB Walking Lunge (50/35)(each at the same time/not synchro)

50 Pull-Ups

100 Wall Ball Push Press (20/14)

Individual Version

3 rounds

100ft Single DB Walking Lunge (50/35)

25 Pull-Ups

50 Wall Ball Push Press (20/14)

Cool Down

Warm-up (No Measure)

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

1 min calf stretch against wall (each side)

1 min foam roll upper back