Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

The sky is an infinite movie to me. I never get tired of looking at what’s happening up there.

– K. D. Lang

Warm Up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

2:00 Machine


Hip Halo Warm Up


3 sets:

30-seconds Single Unders

10 Deadbugs

5 Hang Muscle Cleans (empty bar)

5 Back Squats (empty bar)

Back Squat (Back Squat:
– Establish a 10 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of the original 10RM.


Metcon (No Measure)

AMRAP 15 Minutes

20 Push Press (115/75)

50 Double Unders

100ft Walking Lunge (30m)

50 Double Unders

10 Hang Power Cleans (115/75)

Mobility (No Measure)

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

1 min Couch Stretch (each side)

1 min Hand Smash w/ lacrosse ball (each side)