Adelphos Athletics – CrossFit

Warm-up (No Measure)

“Successful people do what unsuccessful people are not willing to do. Don’t wish it were easier; wish you were better.” —Jim Rohn


Warm-up (No Measure)

20 PVC Pass Throughs

10 PVC Around the Worlds (Left and Right)


3 sets (Empty Bar or PVC)

10 Jumping Lunges

5 Muscle Snatch

5 Snatch Push Press

5 Overhead Squats


Warm-up (No Measure)

Snatch Push Press + Snatch Balance 5×3

2 Snatch Push Press + 1 Snatch Balance x 5 Working Sets

* 10-15 minutes *


Metcon (Time)

For Time

40 V-Ups

25 Strict Pull-Ups

10 Squat Clean Thrusters (165/110)

Cool Down

Warm-up (No Measure)

1 min foam Roll Quads

1 min foot smash with Lacrosse ball (each side)

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