Adelphos Athletics – CrossFit

Warm-up (No Measure)

“I have begun everything with the idea that I could succeed, and I never had much patience with the multitudes of people who are always ready to explain why one cannot succeed.” ―Booker T. Washington


Warm-up (No Measure)

2x Monster Walk Warm up

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


Squat Clean (10-15 Minutes)

Clean 1×1

Squat Clean

– Heavy Single (10-12 minutes)

* Rest as needed between sets *


Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

15/12 Cal Bike

6 Deadlifts (225,155)

6 Bar over Burpees

Cool Down

Warm-up (No Measure)

1 min foam roll calves

1 min foot smash with Lacrosse ball (each side)

30-sec single leg down dog (each side – focus on calf stretch)