Adelphos Athletics – CrossFit

Warm-up (No Measure)

For you to find your passion, you should speak your truths and always prepare yourself for brand new adventures.

J.D. Rockefeller


Warm-up (No Measure)

2:00 row


3 sets

15 PVC Pass Throughs

10 PVC Snatch Push Press

5 PVC Overhead Squats

6 Burpees


Metcon (5 Rounds for reps)

5 sets:

1:30 AMRAP

12/10 Calorie Row

Max Reps Snatch (115/75)

-rest 30 seconds between sets-

Target number of reps each set: 8+ reps

Cool Down

Warm-up (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Foam Roll Lats (each side)