Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

“How people treat you is their karma; how you react is yours.”

Wayne Dyer

Warm Up (No Measure)

3:00 Machine (easy pace)


* Perform 3-5 rounds of 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

Squat Snatch (Build to a heavy single Squat Snatch
(10-12 minutes)

* rest as needed between lifts *)

Metcon (Time)

2000/1750m Row

*Every 2:00 (including 0:00) perform 12/10 Push Ups

Mobility (No Measure)

1 min couch stretch (each side)

1 min twisted cross (each side)

30 sec bicep stretch on wall (each side