Adelphos Athletics – CrossFit


Warm-up (No Measure)

“Doing the tough things sets winners apart from losers.” ―Stephen Richards

Warm-up (No Measure)

8 min AMRAP

25-sec assault bike (easy)

25-sec assault bike (moderate)

10-sec assault bike (hard)

5 Jumping Squats

5 Down Dog/Seal Pose Transitions


Metcon (Time)

For Time


Assault Bike Calories


Assistance Work

Metcon (No Measure)

~Double DB Bench Press 1 and ½ Reps

4 sets: 10 reps

~Standing Tricep Extension w/ band

4 sets: 10 reps

Cool Down

Metcon (No Measure)

1 min couch stretch (each side)

1 min quad smash (each side)

2 min foam roll all of lower body