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Adelphos Athletics – CrossFit

Warm-up (No Measure)

“Do not wait for leaders; do it alone, person to person. Be faithful in small things, because it is in them that your strength lies.” —Mother Teresa


Warm-up (No Measure)

Banded 7’s


Monster Walk Warmup


5 min AMRAP

30-sec assault bike

3 Thrusters (Light)

6 Kip Swings

9 Sit-Ups



Deadlift 5×5

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

* Complete a set on the 2 minutes *


Metcon (AMRAP – Reps)


2 rounds:

10 Overhead Squats (75/55 lb)

10 Pull-Ups


2 rounds

12 Overhead Squats (75/55 lb)

12 Pull-Ups


2 rounds

14 Overhead Squats (75/55 lb)

14 Pull-Ups

* Follow the pattern until you fail to complete both rounds *

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)
QL Stretch