Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

When passion guides your actions, every step becomes a dance, and every endeavor an act of self-expression.

– Unknown Author

Warm Up (No Measure)

3:00 Machine (easy pace)


* Perform 3-5 reps at each movement

3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)

* 5 minutes, 2-3 times through

* Focus on footwork and finishing the pull

Metcon (Time)

For Time

100 Power Snatch (75/55)

*Every minute, including 0:00, complete 12 Air Squats

Assistance Work (No Measure)

Bottom-Up Single Arm Standing KB Press

4 sets: 10 reps (each side)- RPE 8

*Rest 1:00-1:30 b/t sets

Mobility (No Measure)

1 min Seal Pose

1 min Tricep Smash (each)

1 min Foam roll glutes and IT band (each side)