Adelphos Athletics – CrossFit

Warm-up (No Measure)

“Respond to every call that excites your spirit.” ―Rumi


Warm-up (No Measure)

Banded 7’s


2x Monster Walk Warmup


8 min AMRAP

10-sec handstand hold

3-inch worms

5 alt. V-ups (each side)

5 Knees to Elbows

3 Sandbag Cleans (light and focus on form)


Warm-up (No Measure)

Snatch Push Press + Snatch Balance 1×1

10-15 Minutes of Practice

– Stay light and focus on form


Metcon (Time)

Teams of 2

AMRAP 3 Minutes

3 Synchro Wall Walks

8 Synchro Toes to Bar

Max Reps Sandbag Cleans (125/75) (OR Power Cleans 185/125)

-Rest 1 Minute between sets-

*Complete sets until you get to 50 Sandbag Cleans combined

Cool Down

Warm-up (No Measure)

1 min lying 90/90 hip stretch (each side)

1 min overhead elbow grab tricep stretch (each side)

1 min Thread the Needle (each)