Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

“Doing what you love is the cornerstone of having abundance in your life.”

– Wayne Dyer

Warm Up (No Measure)

Hip Halo Warmup

-into-

3 sets:

50m Jog

3 Inch Worms + 6 Pike Push-ups

3 Deadlifts (empty bar)

10 Alternating Box Step-ups

Deadlift (Deadlift:
Build to a single rep at 85% across 5 sets of decreasing reps/increasing weight
Set 1: 10 reps
Set 2: 8 reps
Set 3: 5 reps
Set 4: 3 reps
Set 5: 1 rep @ 85%

* Rest as needed between sets *)

Metcon (Time)

533m Run

~Then~

6 Minutes to find a Heavy Single Snatch (Power or Squat)

~~Rest 2 Minutes~~

For time:

8 Power Snatch (135/95)

800m Run

– 7 minute time cap –

Mobility (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min calf stretch against wall (each side)

1 min foam roll upper back

()