Adelphos Athletics – CrossFit

Warm-up (No Measure)

“The universe doesn’t give you what you ask for with your thoughts, it gives you what you demand with your actions.” ―Steve Maraboli


Warm-up (No Measure)

Banded 7’s


6 min AMRAP

5 Double Dumbbell Cleans (lightweight – focus on form/breathing)

5 Alt. V-ups (each side)

5 Knees to Elbows

5 Bench Press (build in weight/stay light)


Bench Press

Bench Press 5×2

5 sets of 2 Bench Press @85% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *


Metcon (AMRAP – Reps)

12:00 Amrap

3-6-9-12-15-18. . .

Double Dumbbell Cleans (50s/35s)

Toes to Bar

Burpee Over Dumbbell

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)