Adelphos Athletics – CrossFit

Warm-up (No Measure)

“When you do what you fear most, then you can do anything.” ―Stephen Richards


Warm-up (No Measure)

10 min AMRAP

1 min bike erg (easy pace)

5 V-Ups

5 Hand Release Pushups

10 Bent-over Plate Rows


Metcon (Time)

Teams of 2

100/80 Calorie Bike

150 V-Ups

150 Dumbbell Bench 50s/35s

150 Ring Rows

Time Cap 24 Minutes

Assistance Work

Metcon (No Measure)


We will take time and find a starting point for everyone when starting to learn to do a Pistol squat. Take your time start slow and dont just jump right into the movement.

Cool Down

Warm-up (No Measure)

1 min seal pose

1 min bicep stretch on wall

1 min tricep lacrosse ball smash (each side)