Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

“No one has ever become poor by giving.”

– Anne Frank

Warm Up (No Measure)

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


3 sets:

5 Clean Grip Deadlifts

5 Muscle Clean + Strict Press

5 Hang Squat Clean

5 Push Press

5 Squat Clean and Push Jerks

* perform with a PVC pipe or empty bar *

Clean and Jerk (1RM Squat Clean and Push Jerk
10-12 minutes

* rest as needed between lifts *


Metcon (Time)

10 Rounds

10 Pull Ups

10 Push Ups

Mobility (No Measure)

1 min foot smash with lacrosse ball (each side)

1 min pec smash on rig with lacrosse ball (each side)

1 min foam roll lats (each side)