Adelphos Athletics – CrossFit

Warm-up (No Measure)

“A failure establishes only this: that our determination to succeed was not strong enough.” —Hoshang N. Akhtar


Warm-up (No Measure)

Banded 7’s

– into –

3 sets

1:00 Assault Bike (easy-moderate)

3 Inch Worms

10 Alternating Box Step Ups

10 Dumbbell Goblet Squats


Metcon (Time)

4 Wall Walks

100ft Front Rack Double DB Lunge (50’s/35’s)

4 Wall Walks

40/32 Cal bike

4 Wall Walks

40 Double DB Squats (50’s/35’s)

4 Wall Walks

Assistance Work

Warm-up (No Measure)

Body Row on Racked Barbell 5×10

Tricep Dips 4×10

Barbell Hip Raise 5x 20 reps

Cool Down

Warm-up (No Measure)

1 min seal pose

1 min bicep stretch on wall

1 min tricep lacrosse ball smash (each side)