Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

Peace comes from within. Do not seek it without.


Warm Up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

2:00 Jump Rope


3 sets:

10 Overhead Walking Lunges + Pass Through (PVC Pipe)

10 Jump Squats


2 sets: (empty bar)

3 Snatch Push Press

3 Overhead Squats

3 Snatch Balance

Snatch Balance (Heavy Single Snatch Balance
– Heavy Single (10-12 minutes)

* Rest as needed between sets *)

Metcon (Time)

4 Rounds

20/16 Calorie Assault Bike

25 Box Step Ups (24/20)

Goal: Do all step ups unbroken

Mobility (No Measure)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)