Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

Love yourself first, and everything else falls in line. You really have to love yourself to get anything done in this world.

Lucille Ball

Warm Up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Hip Halo Warmup


3 set:

1:00 Row

10 Alternating Dumbbell Clean and Jerks

5 Lunge Steps (each side)

5 Deadlifts (empty bar – build across sets)

Deadlift (Deadlifts:
– Heavy Single (10-12 minutes)

* Rest a little longer than normal between sets when you reach heavier weights *)

Metcon (Time)


Double Dumbbell Clean and Jerks (50s/35s)

16 Double Dumbbell Front Rack Lunge (50s/35s)

Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)