Adelphos Athletics – CrossFit

Warm-up (No Measure)

“Life is a journey. And if you fall in love with the journey, you will be in love forever.” —Peter Hagerty


Warm-up (No Measure)

3-4 sets (10:00 time cap)

4 Walking Lunge Steps + Torse Twist (each side)

5 Clean Grip Deadlifts

5 Muscle Cleans + Shoulder Press

5 Hang Power Cleans + Push Press

5 Power Clean and Push Jerks


Clean and Jerk

Power Clean + Push Jerk 10×5

Every Minute (10:00)

5 Power Clean and Push Jerks

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


Metcon (3 Rounds for reps)

With A Partner

3 rounds

Switch with your Partner at :30

Min 1: Max Bike Cals

Min 2: Max Box Jumps (24″/20″)

Min 3: Max Burpee to Target

Min 4: Max Cal Row

Min 5: Max HR Push Ups

Min 6: Rest

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