Adelphos Athletics – CrossFit

“Doing the best at this moment puts you in the best place for the next moment.” ―Oprah Winfrey


Warm-up (No Measure)

4 sets

30 sec Row (easy pace)

5 Wallballs

5 Alternating V-ups (each side)

5 Sumo Deadlifts (empty bar)

5 High Elbows (High Hang) (empty bar)

5 Sumo Deadlift High Pulls (empty bar)


Metcon (Time)

For Time:


Sumo Deadlift High Pull (95/65)

15 Wall Balls (20/14)

15 Min Time Cap

Assistance Work

Metcon (No Measure)

Standing Single Arm DB Shoulder Press 4×10

*Build to a moderate weight, stay the same or increase across sets

Cool Down

Metcon (No Measure)

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

1 min calf stretch against wall (each side)

1 min foam roll upper back