Adelphos Athletics – CrossFit


Warm-up (No Measure)

Monster Walk Warm up x2


3 sets:

20-second Row

10 Single Arm Shoulder Press (each)

5 Deadlifts (empty bar – build across sets)



Deadlift 1×1


– Heavy Single (10-12 minutes)

* Rest as needed between sets *

Handstand Push-ups

Handstand Push-ups (Strict): Max Reps

*If possible attempt 1 set of max rep Strict HSPUs. If you are not able to do so then you may try a scale of the pressing motion

Kipping HSPUs

HR Push Ups

Strict DB Shoulder Presses

(challenging weight)


Metcon (No Measure)

3 sets

15/12 Calorie Row

4 Power Snatch (155/105)

12/10 Calorie Row

3 Power Snatch (155/105)

9/8 Calorie Row

2 Power Snatch (155/105)

-rest 2 Minutes between sets-

Cool Down

Warm-up (No Measure)

1 min forward fold (wide legs)

1 min seal pose

1 min trap smash with Barbell (each side)