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)