Adelphos Athletics – CrossFit

Warm-up (No Measure)

“Success… seems to be connected with action. Successful (wo)men keep moving. They make mistakes, but they don’t quit.” ―Conrad Hilton


Warm-up (No Measure)

Banded 7’s


3 sets (8-10 minutes)

30-sec assault bike

6 Alt. Hang Dumbbell Snatches

6 Alt. Hang Dumbbell Clean and Jerks

10-sec Handstand Hold

3 Inch Worms


Metcon (Time)

3 Sets:

20 Alt Hang DB Snatches (50/35)

15/12 Cal Assault Bike

20 Alt Hang DB Clean and Jerks (50/35)

5 Wall Walks

Assistance Work

Warm-up (No Measure)

~Barbell Curl 21’s

3 sets: 21 reps

~DB Stepback Lunges

4 sets: 10 (each side)

Cool Down

Warm-up (No Measure)

1 min Banded shoulder overhead distraction + Lunge (each side)

1 min child’s pose

1 min foam roll quads (each side)