Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

With every new day the life of nature is renewed. As the sun rises again with its light and warmth, the flowers open, the birds sing, and life is everywhere stirred and strengthened.

Andrew Murray

Warm Up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Crossover Symmetry or Banded 7’s + Hip Halo


2 sets:

10 PVC Pass Throughs

5 Snatch Grip Push Press (PVC)

5 Overhead Squats (PVC)


3 sets: (build in weight/ stay light)

2 Snatch Grip Push Press

1 Overhead Squat

Weightlifting (Weight)

2 Snatch Push Press + 1 Overhead Squat:

– Work up to a heavy in 10-12 minutes

Metcon (Time)

3 rounds

10 Front Squats (95/65)

10 Toes to Bar

10 Burpee Over Bar

-rest until minute 7:00-

For Time:

30 Burpee Over Bar

30 Toes to Bar

30 Front Squats (95/65)

Target time each set: 4-6Minutes

Cool Down (No Measure)

1:00 Barbell Quad Smash (each side)

1:00 Couch Stretch (each side)

1:00 Trap Smash (each side)