Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

Humility is based on self-respect and with self-respect there is knowledge of one’s own strengths. With the balance of self-respect and humility there is an acceptance and appreciation of one’s qualities from the inside.

Joseph Kenny

Warm Up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Crossover Symmetry or Banded 7’s with Hip Halo Warmup


3 sets

30-second Knee Plank (elbows)

5 Snatch Push Press

5 Overhead Squats

* Start with a PVC Pipe and progress to an empty barbell

Weightlifting (Weight)

1 Snatch Push Press + 1 Overhead Squat:

– Work up to a heavy in 10-12 minutes

Metcon (Time)



GHD’s (Or Stick Sit Ups)

*2 Wall Walks after each round

Time cap: 15 minutes

Cool Down (No Measure)

1 min couch stretch (each side)

1 min Bicep Wall Stretch

1 min Seal Pose