Adelphos Athletics – CrossFit

Warm-up (No Measure)

Celebrate the gift of life by living it to the fullest.

Sandeep Ravidutt Sharma


Warm-up (No Measure)

8 min amrap:

:15 sec Assault Bike (Arms)

:15 sec Assault Bike (Legs)

:15 sec Assault Bike (Both)

5 Barbell Good Mornings

5 Hang Muscle Cleans

5 V-ups

2. Workout Prep

2 sets:

5/4 Calorie Assault Bike

2 Hang Power Cleans (work up in weight)


Metcon (Time)


Calorie Assault Bike

Hang Power Cleans (95/65)

Rest 1:1


Calorie Assault Bike


Hang Power Cleans (135/95)

(Womens Calories: 14-10-6)

Assistance Work

Warm-up (No Measure)

3 sets

14 Barbell Front Rack Step Ups (7/7)

* This is for quality, not for load! Lightfoot touch on the way down.

Cool Down

Warm-up (No Measure)

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

1 min Couch Stretch (each side)

1 min Trap Smash (each side)