Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

The only disability in life is a bad attitude.

– Scott Hamilton

Warm Up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Hip Halo Warmup


6 min AMRAP

30 sec bike

5 Double DB Deadlifts (build across)

5 Double DB Hang Power Clean (build across)

5 Double Shoulder to Overhead (build across)

2. Workout Prep

1 set:

5/4 Calorie Bike (at workout pace)

2 Dumbbell Deadlifts

2 Dumbbell Hang Power Cleans

2 Dumbbell Shoulder to Overhead

Metcon (Time)


Calorie Assault Bike

Dumbbell Deadlifts (50s/35s)

Dumbbell Hang Power Cleans (50s/35s)

Dumbbell Shoulder to Overhead (50s/35s)

*Womens Calories (16-14-12-10-8-6)

Time Goal: 15-20 Minutes

Mobility (No Measure)

1 min couch stretch (each side)

1 min twisted cross (each side)

30 sec bicep stretch on wall (each side