Adelphos Athletics – CrossFit

Warm-up (No Measure)

“Life always begins with one step outside of your comfort zone.” ―Shannon L. Alder


Warm-up (No Measure)

3 sets (10 minutes)

30 second Assault Bike

10 PVC Pass-Through

5 PVC Around the Worlds (each side)

5 Seal Pose/Down Dog Transitions

5 wall balls


Metcon (Time)

15 min AMRAP

30 seconds on/30 seconds off

Max Calorie Assault Bike

~~At 16:00~~

50 Wall Balls (20/14)


Bench Press

5 Bench Press x 5 sets @70% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *

Cool Down

Warm-up (No Measure)

1 min couch stretch (each side)

1 min quad smash (each side)

2 min foam roll all of lower body