Adelphos Athletics – CrossFit

Warm-up (No Measure)

“The best time to plant a tree was 20 years ago. The second best time is now.” —Chinese Proverb


Warm-up (No Measure)

Banded 7’s


Monster Walk Warmup


3 sets (6-8 minutes)

10-sec handstand hold

5 Knees to Elbows

5 Double Dumbbell Deadlifts

5 Double Dumbbell Hang Power Cleans

5 Double Dumbbell Front Squat

5 Double Dumbbell Push Press


Metcon (Time)

Teams of 2

4 rounds

20 Synchro Alt Single Arm Clean and Jerk (50/35)

40 Toes to Bar

Rest 3 minutes

4 rounds

15 Synchro Front Squats (95/65)

40 Handstand Push Ups

Assistance Work

Warm-up (No Measure)

4 sets

10-15 Hip Extensions

5 Slam Ball Overhead Toss

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)