Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

“Regret is an appalling waste of energy; you can’t build on it; it’s only good for wallowing in.”

– Katherine Mansfield

Warm Up (No Measure)

Hip Halo Warm-up


3 sets:

30-second Assault Bike

5 1¼ Squats (empty bar)

5 Scap pull-ups

5 Supinated Ring Rows

10 Alternating V-Ups

Front Squat (5 sets x 2 Pause Front Squats @75% of 1RM
* Pause for 2 seconds at bottom of each squat
* Rest as needed between sets *)

Metcon (Time)

3 Rounds

30 Alternating Dumbbell Snatches (35/20)

20 Toes to bar


3 Rounds

30 Alternating Dumbbell Snatches (50/35)

30 Toes to bar

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)