Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

Maintaining a positive attitude is the key to success in life: If you want to experience success in life, you need to maintain a positive mental attitude.

Dr. D. K. Olukoya

Warm Up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Crossover Symmetry or Banded 7’s


Hip Halo Warmup


3 sets

10 PVC Pipe Pass Throughs

10 Walking Lunge Steps

Split Jerk (10-15 Minutes of Practice
– Stay light and focus on form)

Metcon (Time)

7 rounds

7 Sandbag Clean to Shoulder (125/75)

7 Bench Press (135/95)

Mobility (No Measure)

1 min Seal Pose

1 min Bicep stretch on wall

1 min Tricep lacrosse ball smash (each side)