Adelphos Athletics – CrossFit

Warm-up (No Measure)

“When there’s that moment of ‘Wow, I’m not really sure I can do this’ and you push through those moments, that’s when you have a breakthrough.” —Marissa Mayer


Warm-up (No Measure)

4 rounds (new round every 2 min)

10/8 Calorie Assault bike

5 Push-ups

4 Inchworms to seal pose

5 RKB Swings (Light weight)


Bench Press

Bench Press 1×1

– Heavy Single (10-12 minutes)

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


Metcon (Time)

4 Rounds

16/12 Cal Row

30 Double Unders

10 AKB Swings (53,35)

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