Adelphos Athletics – CrossFit

Warm-up (No Measure)

“Don’t bend. Don’t water it down. Don’t try to make it logical. Don’t edit your own soul according to the fashion. Rather, follow your most intense obsessions mercilessly.” ―Franz Kafka


Warm-up (No Measure)

10 min AMRAP

45-second Machine (moderate pace)

10 PVC Pass-throughs

10 Alternating V-Ups

10 Ring Rows

5 Jump Squats


Metcon (No Measure)

4 Rounds

40 Air Squats

20 V-Ups

20 Pull-Ups

Assistance Work


10 Minutes

Establishing Starting points and working through basic ranges of motion to start working on a Pistol Squat

Cool Down

Warm-up (No Measure)

1 min lacrosse ball pec smash (each side)

1 min overhead elbow grab tricep stretch (each side)

1 min tricep lacrosse ball smash (each side)