Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

A generous heart, kind speech, and a life of service and compassion are the things which renew humanity.

– Buddha

Warm Up (No Measure)

Hip Halo


3 sets:

6 up-downs to box step up (total)

10 PVC Pass Throughs

5 PVC Around the Worlds (each direction)

5 1¼ Squats (empty bar)

Front Squat (5 sets x 1 Pause Front Squat @ 80-90% of 1RM

* Rest as needed between sets *


Metcon (Time)

200m Run


Shoulder to Overhead (115/75)

Time Goal: 10-15 Minutes

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)