Adelphos Athletics – CrossFit

Warm-up (No Measure)

“A year from now, you may wish you had started today.” —Karen Lamb


Warm-up (No Measure)

6 min AMRAP

30 sec Assault Bike

10 Plate Toe Touches (each side)

3 Up downs to seal pose

3 Box Get-overs


Metcon (Time)

10 Rounds

4 Burpee Box Get Overs (24/20)

15/12 Cal Bike

– 60-sec rest between rounds –


Bench Press

Bench Press 10×3

3 Bench Press x 10 sets @67.5% of Heavy Single (Week 1)

* Complete a set Every Minute *

Assistance Work

Warm-up (No Measure)

1 min couch stretch (each side)

1 min pigeon pose (each side)

1 min quad smash (each side)