Adelphos Athletics – CrossFit

war: Warm-up (No Measure)

“Talent is cheaper than table salt. What separates the talented individual from the successful one is a lot of hard work.” —Stephen King


Warm-up (No Measure)

Monster Walk Warmup


3 sets (8-10 minutes)

30-sec bike erg (easy pace)

30-sec single/double unders

3 Tempo Back Squats (Build in weight/stay light)


Back Squat

Back Squat 5×2

5 sets of 2 Back Squats @85% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *


Metcon (No Measure)

4 sets (1 set every 6 minutes)

20/16 Calorie Bike

20 Wall Balls (20/14)

75 Double Unders


4 sets (1 set every 6 minutes)

25/20 Calorie Bike

25 Wall Balls (20/14)

100 Double Unders

Cool Down

Warm-up (No Measure)

1 min couch stretch (each side)

1 min quad smash (each side)

2 min foam roll all of lower body