Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

It’s the little things that make happy moments, not the grand events. Joy comes in sips, not gulps.

– Sharon Draper

Warm Up (No Measure)

Hip Halo Warm up


6 min AMRAP

30-second Bike (easy pace)

5 Deadlifts (empty bar – build across sets)

10 Single Arm Dumbbell Shoulder Press (each)

Deadlift (Build to a Heavy Single (10-12 minutes)

* Rest as needed between sets *)

Metcon (Time)

4 sets

2 Rounds

12 Kettlebell Swings (53/35)

12 Toes to Bar

12 Abmat Sit Ups

-Rest 1:00 between sets-

8 total 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)