Adelphos Athletics – CrossFit

Warm-up (No Measure)

“Look closely at the present you’re constructing: it should look like the future you’re dreaming.” —Alice Walker


Warm-up (No Measure)

Banded 7’s


Monster Walk Warm up


5 min AMRAP

30-sec assault bike

3 Thrusters (empty bar – build across)(from the rig)

6 Kip Swings

9 Sit-Ups


Back Squat

Back Squat 5×5

5 Back Squat x 5 sets @75% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *


Metcon (Time)


Thrusters (115/80)

Toes to Bar

Calorie Assault Bike

(Womens Calories: 16-12-8)

Time Cap: 14 Minutes

Cool Down

Warm-up (No Measure)

1 min couch stretch (each side)

1 min pigeon pose (each side)

1 min quad smash (each side)