Adelphos Athletics – CrossFit

Warm-up (No Measure)

Unity is the quality of being one in spirit purpose and harmony.

The New Belize


Warm-up (No Measure)

Hip Halo


3 sets:

5 Inch Worms

30-sec Knee Plank

5 Back Squats (empty bar)


Warm-up (No Measure)

Back Squat:

– Establish an 8 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of the original 8RM.


Metcon (Time)

3 rounds

15 Hang Power Cleans (115/75)

15 Burpees

Cool Down

Warm-up (No Measure)

1 min couch stretch (each side)

1 min Bicep Wall Stretch

1 min Seal Pose