Adelphos Athletics – CrossFit

Warm-up (No Measure)

“Whatever it takes to finish things, finish. You will learn more from a glorious failure than you ever will from something you never finished.” ―Neil Gaiman


Warm-up (No Measure)

4 sets

30 on/30 off Bike (build up to workout pace)

– into –

3 sets

5 Strict Pull-Ups

10 Push-Ups

15 Air Squats


Metcon (Time)

60/45 Bike Cals

25 Deadlifts (255,175)

60/45 Bike Cals

Assistance Work

Warm-up (No Measure)

~~Standing Single Arm DB Shoulder Press

4 sets: 10 reps (each side)

~~Standing DB Lateral Raise

4 sets: 10 reps

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