Adelphos Athletics – CrossFit

Warm-up (No Measure)

A true act of kindness happens when you are expecting nothing in return.

Salvatore Bruno


Warm-up (No Measure)

2:00 Run, Bike, or Row (easy pace)


6 min amrap:

2 Power Cleans (empty bar – build across)

2 Push Press

2 Clean and Jerks

6 Lunge and Twists


Metcon (No Measure)

5 sets (Every 3:30)

200m Run

12 Clean and Jerks (135/95)

*Touch and Go*

Assistance Work

Warm-up (No Measure)

~Flat Bench DB Chest Fly

4 sets: 12 reps

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

~Seated Alternating DB Curl

4 sets: 10 reps (each side)

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

Cool Down

Warm-up (No Measure)

1 min couch stretch (each side)

1 min twisted cross (each side)

30 sec bicep stretch on wall (each side