Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

Passion is the fire that burns within your soul when everything else seems cold.

– Rumi

Warm Up (No Measure)

Crossover Symmetry or Banded 7’s + Hip Halo warm-up


3 sets:

5 Snatch Grip Deadlifts

5 Muscle Snatch

5 Snatch Push Press

5 Overhead Squats

5 Squat Snatch

* perform with a PVC pipe or empty bar *

Squat Snatch (1RM Squat Snatch
10-12 minutes

* rest as needed between lifts *)

Metcon (Time)

1000/850m Row

100 Air Squats

1000/850m Row

Mobility (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Seal Pose