Adelphos Athletics – CrossFit

Warm-up (No Measure)

“The question isn’t who is going to let me; it’s who is going to stop me.” —Ayn Rand


Warm-up (No Measure)

3:00 Machine (easy pace)


* 10 minutes with a PVC or Empty Barbell

3x High Hang Snatch + 3x Hang Snatch + 3x Power Snatch (PVC or Empty Barbell)

5 Wall Balls


Metcon (No Measure)

Not For Time

6 Rounds

500m Row

12 Wall Balls (20,14)

12 Hang Power Snatches (95,65)

Assistance Work

Warm-up (No Measure)


5 sets

30 second Single Arm Dumbbell Overhead Walk (each arm)

1-minute Plank (elbows)


5 sets

20-30 Single Arm Dumbbell Overhead Walk (each arm)

30-45 Second Plank (elbows)


5 sets

30 second Waiter Hold Walk

30-45 Second Plank from the knees (elbows)

* Choose a Dumbbell you can comfortably keep locked out (arm extended) for the time is given. This is harder than it looks. Try and rest no more than 30 seconds between movements *

Cool Down

Warm-up (No Measure)

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

1 min Couch Stretch (each side)

1 min Seal Pose