Adelphos Athletics – CrossFit

Warm-up (No Measure)

Life is a series of crossroads at which we must decide who it is that we want to be. What consequences can we live with? Good or bad, our choices determine who we become.

Brooke J Losee

Warm Up (No Measure)

Crossover Symmetry or Banded 7’s + Hip Halo warm up


3 sets:

5 Clean Grip Deadlifts

5 Muscle Clean + Strict Press

5 Hang Squat Clean

5 Push Press

5 Squat Clean and Push Jerks

* perform with a PVC pipe or empty bar *

Clean and Jerk (Clean & Push Jerk 1×1

1RM Squat Clean and Push Jerk
10-12 minutes

* rest as needed between lifts *)

Metcon (Time)

50 Kettlebell Swings (50/35)

30 Wall Balls (20/14)

15 Chest to Bars

30 Wall Balls (20/14)

50 Kettlebell Swings (50/35)

Cool Down (No Measure)

1 min forward fold (wide legs)

1 min seal pose

1 min trap smash with Barbell (each side)