Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

A positive life is a construction of our thoughts and beliefs, and the first step towards creating this most beautiful journey of life is to achieve a positive state of mind.

Fiza Farhan

Warm Up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Hip Halo Warm Up


3 sets:

5 Empty Bar Front Squats

5 Empty Bar Shoulder Press

3 Empty Bar Push Jerks

10 Alternating V-Ups

Weightlifting (Weight)

~On your Own

1 Front Squat + 1 Push Press + 1 Push Jerk

– Work up to a heavy in 10-12 minutes –

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Cool Down (No Measure)

1 min couch stretch (each side)

1 min Bicep Wall Stretch

1 min Seal Pose