Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

Knowing what is essential to you allows you to meet the chaos of life with a clear mind and an open heart.

Phillip Moffitt

Warm Up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Hip Halo Warm Up


2 sets

10 PVC Pass Throughs



6 min AMRAP

30-sec assault bike

5 Wall ball Squats

5 Wall ball Push press

5 Stepback Lunges (each side)

Weight Lifting (No Measure)


3 Snatch Push Press + 1 Overhead Squat:

– Work up to a heavy in 10-12 minutes

Metcon (4 Rounds for time)

4 sets (New set every 5:00)

16/14 Calorie Assault Bike

20 Wall Balls (20/14)

50ft Overhead Plate Walking Lunge (45/25)

~Need to get atleast 1 Min of rest before the next round

Cool Down (No Measure)

1:00 Barbell Quad Smash (each side)

1:00 Couch Stretch (each side)

1:00 Trap Smash (each side)