Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

Resilience is not what happens to you. It’s how you react to, respond to, and recover from what happens to you.

Jeffrey Gitomer

Warm Up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

20 PVC Pass Throughs

10 PVC Around the Worlds (Left and Right)


3 sets (Empty Bar or PVC)

10 Dynamic Squat Stretch

5 Muscle Snatch

5 Snatch Push Press

5 Pressing Snatch Balance (My favorite)

BTN Snatch Grip Push Press (10-15 Minutes
5 working sets: 1 Snatch Push Press + 1 Snatch Balance)

Metcon (Time)

For Time:

50 Bar Facing Burpee

50 Thruster (95/65)

-Rest 5:00-

For Time:

1000m row

Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Tricep lacrosse ball smash (each side)