Adelphos Athletics – CrossFit

Warm-up (No Measure)

“A little at a time until less becomes more, and more becomes less on the other side.” ―Johnnie Dent Jr.


Warm-up (No Measure)

Monster Walk Warmup


3 sets (8 minutes Max)

5 V Ups (focus on leg extension)

3 Thrusters + 3 Back Squats (empty bar – build across)

4 Updowns to Seal Pose + Box Jump


Back Squat

Back Squat 1×1

– Heavy Single (10-12 minutes)

* Rest a little longer than normal between sets when you reach heavier weights *


Metcon (No Measure)

5 sets (Every 3:30 minutes)

15 V-Ups

10 Thruster (95/65)

5 Burpee Box Jump Over (24″/20″)

Cool Down

Warm-up (No Measure)

1 min couch stretch (each side)

1 min pigeon pose (each side)

1 min quad smash (each side)