Adelphos Athletics – CrossFit

Warm-up (No Measure)

“Don’t prepare. BEGIN.” —Steven Pressfield


Warm-up (No Measure)

2 sets (light-moderate pace)

1:00 Row

1:00 Bike

– into –

2 sets

5 Ring Rows

10 Push Ups

15 Air Squats


Metcon (Time)

2000m/1750m Row

30 Burpee Box Overs (24,20)

45/32 Bike Cals

Assistance Work

Metcon (No Measure)

~Strict Pull-Ups

6 set: 8 reps

*Add weight or decrease the amount of band assistance used. Use a band to hit perfect reps if needed.

~Bent Over Barbell Row

4 sets: 10 reps

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

Cool Down

Warm-up (No Measure)

1 min seal pose

1 min bicep stretch on wall

1 min tricep lacrosse ball smash (each side)