Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

Opportunities are like sunrises. If you wait too long, you miss them.

William Arthur Ward

Warm Up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

2:00 Row


3 sets:

10 PVC Pass Throughs

10 Banded Air Squats


2 sets: (empty bar)

3 Snatch Push Press

3 Overhead Squats

3 Snatch Balance

Snatch Balance (5 sets of 2 Snatch Balance (light/moderate)

* Complete 1 set every minute for 5 minutes *)

Metcon (Time)

For Time:

10 Front Squats (115/75)


Wall Walks

Mobility (No Measure)

1 min lying 90/90 hip stretch (each side)

1 min overhead elbow grab tricep stretch (each side)

1 min tricep lacrosse ball smash (each side)