Adelphos Athletics – CrossFit

Warm-up (No Measure)

Greed will take everything from the greedy.

Kat Simons


Warm-up (No Measure)

3 sets:

1:00 Row

5 Pike Push-ups

30ft Walking Lunge with PVC (10ft Back rack – 10ft Front Rack)

5 Power Cleans (empty bar)


Metcon (Time)

For time:

1000/850m Row

50 Hand Release Push-Ups

25ft. Back-rack walking lunge (135/95)

25ft. Front-rack walking lunge (135/95)

Assistance Work

Warm-up (No Measure)

4 Rounds

10 Barbell Strict Press @ moderate weight

10 Strict Handstand Pushups

10 Ring Y Raise

10 GHD Hip Raise

10 Elevated Toe Double DB Romanian Deadlift (moderate weight)

-Rest 3 min b/t round-

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