Adelphos Athletics – CrossFit
Quote of the Day (No Measure)
Life is unique to each person. Each person has a different response, different support, a different purpose, a different journey.
Leslie Anne Miller
Warm Up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate*
3:00 Assault/Echo Bike (each pace)
– into –
3-4 sets (10:00 time cap)
4 Walking Lunge Steps + Torse Twist (each side)
5 Clean Grip Deadlifts
5 Muscle Cleans + Shoulder Press
5 Hang Power Cleans + Push Press
5 Power Clean and Push Jerks
Weightlifting (Weight)
Power Clean + Push Jerk 10×5
Every Minute (10:00)
5 Power Clean and Push Jerks
– Use lightweight that can be cycled smoothly for 5 Touch and Go reps
Metcon (Time)
3 rounds
15 Handstand Push Ups
20 Toes to Bar
16 Front RackLunge (75/55)
Mobility (No Measure)
1 min seal pose
1 min bicep stretch on wall
1 min tricep lacrosse ball smash (each side)