Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

Influence is not about personal accomplishment and recognition. It is about serving God by building people.

Rev. Dr. Mike Slaughter

Warm Up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

20 PVC Pass Throughs

10 PVC Around the Worlds (Left and Right)

20 Walking Lunges + Torso Twist


3 sets (Empty Bar or PVC)

20 Second Bike Erg (moderate pace)

5 Split Stance Press

5 Back Squats

10 Alternating V-Ups

Push Press (2 Push Press + 1 Split Jerk x 5 Working Sets
* 10-15 minutes *)

Metcon (Time)

Every minute (10:00)

200/175m Row

-Rest 1:00-

Every minute (10:00)

6 Clean and Jerks (115/75)

Mobility (No Measure)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)