Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

Working on yourself is delightful at times, and arduous, boring, discouraging, and even painful at other times. The rewards, however, make it well worth your while.

Pedro de Alcantara

Warm Up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Hip Halo Warmup


3 sets:

3 Muscle Snatch (PVC-Empty bar)

3 Snatch Push press

3 Overhead Squats

3 Power Snatch

4 Kip Swings

4 Wall Ball Push Press (no squat)

4 Wall Balls

2. Workout Prep

3 sets:

2 Power Snatch (build-in weight)

2 Overhead Squats (build-in weight)

3 Pull Ups

4 Wall balls

Metcon (Time)

3 rounds

8 Overhead Squats (95/65)

18 Pull-ups

-at 10 minutes-

3 rounds

8 Power Snatch (95/65)

24 Wall Balls (14/10)

Extra Credit (No Measure)

For Time:

100 Abmat Sit Ups

Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)

1000m Row (Time)

Max Effort 1000m Row