Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

“Every man of genius sees the world at a different angle from his fellows, and there is his tragedy.”

-H.P. Lovecraft

Warm Up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Hip Halo Warmup


3 sets:

10 sec row (easy)

10 sec row (mod)

10 sec row (hard)

4 Dumbbell Deadlifts (build across)

4 Dumbbell Hang Cleans (build across)

4 Dumbbell Shoulder to Overhead (build across)

2. Workout Prep

1 set:

5/4 Calorie Row (at workout pace)

5 Dumbbell Deadlifts

4 Dumbbell Hang Power Cleans

3 Dumbbell Shoulder to Overhead

Metcon (No Measure)

20:00 Amrap

25/20 Calorie Row

40 Dumbbell Deadlifts (50s/35s)

25/20 Calorie Row

30 Dumbbell Hang Power Cleans (50s/35s)

25/20 Calorie Row

20 Dumbbell Shoulder to Overhead (50s/35s)

Target Goal: Complete 2 Rounds

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)