Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

Nothing makes us happy, we choose to be happy. Nothing makes us loving, we choose it.

Richard J. Smith

Warm Up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate


Hip Halo Warmup


6 min AMRAP

3 Power Clean (empty bar – build across)

5 Up Downs to seal pose

10 Lateral Bar Hops

2. Workout Prep

2 sets:

3 Power Cleans (Touch and Go)

2 Bar Facing Burpees

Metcon (Time)


Power Cleans (115/75)

Bar Facing Burpees

Assistance Work (No Measure)

~Flat Bench DB Chest Fly

4 sets: 12 reps

*Rest 1:00-1:30 b/t sets

~Single Arm DB Kickback

4 sets: 10 reps (each side)

*Rest 1:00-1:30 b/t sets

Mobility (No Measure)

1 min seal pose

1 min bicep stretch on wall

1 min tricep lacrosse ball smash (each side)