Adelphos Athletics – CrossFit

Warm-up (No Measure)

“The most difficult thing is the decision to act; the rest is merely tenacity.” —Amelia Earhart


Warm-up (No Measure)

Hip Halo Warm-Up


8 min AMRAP

30 sec row (easy pace)

10 Alt Box Step Ups

5 Double Dumbbell Strict Press (light weight)


Metcon (No Measure)

4 sets

20/15 cal row

16 Alt DB Step Ups (50s/35s)

15 Double Dumbbell Shoulder to Overhead (50’s/35’s)

Assistance Work

Warm-up (No Measure)

10 Mins

Pistol Work

Work Positions, Work on mobility, try and find where your weak points are and try to work at them. If you are able to do pistols spend some time doing small sets of them or doing some while holding weight.

Cool Down

Warm-up (No Measure)

1 min standing QL doorway/rig stretch (each side)

1 min foam roll lats (each side)

1 min thread the needle (each side)