We will only have 9am and 10am classes Friday 4/7/2023. Regular scheduled classes for Saturday.

Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

To be at peace with the world, we must first be at peace with ourselves.

Tiddy Rowan

Warm Up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Crossover Symmetry Or Banded 7’s


6:00 Amrap

30-sec row (easy)

20-sec row (mod)

10-sec row (high)

5 DB Squat Cleans (lightweight – build across)

5 DB ShoulderPress

Snatch Push Press & Snatch Balance (Weight)

10-15 Minutes of Practice

– Stay light and focus on form

Metcon (Time)

3 Sets

2 Rounds

10 Bar Facing Burpee

10 Clean and Jerk (95/65)

20 Wall Ball (20/14)

*Rest 2 Minutes between Rounds

Mobility (No Measure)

1 min couch stretch (each side)

1 min pigeon pose (each side)

1 min quad smash (each side)