Adelphos Athletics – CrossFit

Warm-up (No Measure)

A happy life is what we want, so that means that we need to believe and have patience, because we know that there is going to be some ups and downs, but we aren’t in charge.

Herman Cooper


Warm-up (No Measure)

3 sets:

1:00 Machine

5 Kipping Knee Raises

5 Hang Power Cleans (empty bar)

3 Bar Facing Up Downs


Metcon (Time)


Toes to bar

Hang Power Cleans (115/80)

Bar Facing Burpees

Assistance Work

Warm-up (No Measure)

Low Ring Muscle Up Transitions

– 10-12 minutes-

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