Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

Without consistency, you cannot develop skills or reach the peak of success.


Warm Up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Hip Halo Warmup


3 sets:

6 Alternating Hang Dumbbell Clean and Jerks (Total – Practice transition – build across)

5 Up Downs to Seal Pose

5 Knees to Elbows

5 Back Squats (empty bar- build across sets)

Back Squat (5 Back Squat x 5 sets @70% of Heavy Single (Week 1))

Metcon (AMRAP – Rounds and Reps)

16 min AMRAP

14 Alternating Hang Dumbbell Clean and Jerk (50/35)

12 Burpee Over Dumbbell

10 Toes to Bar

Mobility (No Measure)

1 min standing QL doorway/rig stretch (each side)

1 min foam roll lats (each side)

1 min thread the needle (each side)