Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

Honesty is telling the truth to ourselves and others. Integrity is living that truth.

– Kenneth H. Blanchard

Warm Up (No Measure)

Crossover Symmetry or Banded 7’s + Hip Halo


7 min amrap

5 Kip Swings

5 Hanging Knee Raises

5 Wall Balls

5 Power Cleans (empty bar)

Back Squat (Back Squat:
– Heavy 2 rep (10-12 minutes)

* Rest a little longer than normal between sets when you reach heavier weights *


Metcon (Time)

For time

5 Power Cleans (185/125)

15 Pull Ups

20 Toes to Bar

50 Wall Balls (20/14)

20 Toes to Bar

15 Pull Ups

5 Power Cleans (185/125)

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)