Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

Know your worth as you are now and love yourself during each step of your journey. Set goals and take consistent action to accomplish them.

Suzanne Ryan

Warm Up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate*

Hip Halo


8 min amrap:

:10 sec HS Hold

5 Deadlifts (empty bar)

5 Hang Muscle Cleans (empty bar)

5 Shoulder Press (empty bar)

Weightlifting (Weight)

~On your Own~

5 working sets of:

5 Deadlifts + 3 Hang Power Cleans + 1 Push Jerk

* Work up to a Heavy, Unbroken set

Metcon (4 Rounds for reps)

4 sets

2:30 AMRAP

20 Double Dumbbell Box Step Ups (2×35/20) (20” – all athletes)

Max Strict Shoulder Presses (75/55) in remaining time

-rest 1 minute between sets-

Cool Down (No Measure)

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

1 min calf stretch against wall (each side)

1 min foam roll upper back