Adelphos Athletics – CrossFit

Warm-up (No Measure)

“What happened in the past doesn’t matter. You’re creating a new future TODAY.” —H.T.


Warm-up (No Measure)

2:00 Jump Rope


3 sets:

10 Overhead Walking Lunges + Pass Through (PVC Pipe)

3 Deadlifts (light/focus on keeping the core tight)


2 sets: (empty bar)

3 Snatch Push Press

3 Overhead Squats

3 Snatch Balance


Snatch Balance

Snatch Balance 1×1

Heavy Single Snatch Balance

– Heavy Single (10-12 minutes)

* Rest as needed between sets *


Metcon (No Measure)

5 sets:

100’ Dumbbell Front Rack Walking Lunge (35s/20s)

200’ Sandbag Carry (125/75)

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)