Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

Once you step out of the norm for the first time, it can lead to a snowball effect, where each consecutive time you do it, it gets a little bit easier and your comfort zone expands bigger and bigger. That’s when the world is truly at your feet.

Annette White

Warm Up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Crossover Symmetry or Banded 7’s + Hip Halo Warm Up


3 sets:

10 Dumbbell Suitcase Deadlifts (each side)

3 Inch Worms

10 Box Step Ups

2. Workout Prep

3 sets:

3 Deadlifts

3 Hand Release Push ups

3 Box Jumps

(Build in weight and height)

CrossFit Games Open 11.2 (AMRAP – Rounds and Reps)

15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24″ / 20″

Mobility (No Measure)

1 min couch stretch (each side)

1 min Bicep Wall Stretch

1 min Seal Pose