Adelphos Athletics – CrossFit

Quote of The Day (No Measure)

The natural state of motherhood is unselfishness. When you become a mother, you are no longer the center of your own universe. You relinquish that position to your children.

Jessica Lange

Warm Up (No Measure)

Crossover Symmetry Warmup or Banded 7s


Hip Halo Warmup


4 min AMRAP

30 sec single/doubles

3 Front Squat (empty bar – build across)

3 Shoulder to Overhead (empty bar – build across)

3 Thrusters (empty bar – build across)

5 Kip Swings

5 Bent Over Barbell Rows (empty bar – build across)

Metcon (Time)

2 sets:

15 Pull-Ups

15 Thrusters (75/55)

75 Double Unders

15 Thrusters (75/55)

15 Pull-Ups

-Rest 5 minutes between sets-

Accessory work (No Measure)

3 rounds:

15 Stick Sit Ups

30 Flutter Kicks (each side)

7 Alligator Rolls (each way)

30 yd Isolateral DB Farmers Carry (left)

30 yd Isolateral DB Farmers Carry (right)

*Rest 2 minutes b/t rounds

Mobility (No Measure)

1 min foot smash with lacrosse ball (each side)

1 min pec smash on rig with lacrosse ball (each side)

1 min foam roll lats (each side)