Adelphos Athletics – CrossFit

Warm-up (No Measure)

Always LISTEN to your instincts. When someone is using you, playing you, or things aren’t adding up, your instincts will never lie to you

Stephanie Dolce


Warm-up (No Measure)

Crossover Symmetry or Banded 7’s


5 min Row (increasing pace across 5 minutes)


5 min AMRAP

3 Power Cleans (empty bar – build across)

5 Alt. V-ups (each side)

5 Kipping Knee Raise


Metcon (Time)

For time:

75 Power Cleans (135/95)

*Every 2 minutes complete 12 Toes to Bar

*Begin workout with Toes to Bar

Assistance Work

Warm-up (No Measure)

Weighted Hip Thrust

5 sets: 12 reps

*Rest 2:00-2:30 b/t sets

*Build to a heavy weight as long as form can be maintained across

Seated Arnold Press

4 sets: 10 reps

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight; stay the same or build across

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