Adelphos Athletics – CrossFit

Warm-up (No Measure)

“The road to success is dotted with many tempting parking spaces.” ―Will Rogers


Warm-up (No Measure)

Monster Walk Warmup


6 min AMRAP

30-sec bike erg (easy pace)

5 Goblet Squats (lightweight)

10-sec Squat Hold At Bottom



Deadlift 1×1

– Heavy Single (10-12 minutes)

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


Metcon (No Measure)

Not for time

32/25 Cal Bike

15 Front Squats (155/105)

32/25 Cal Bike

12 Front Squats (155/105)

32/25 Cal Bike

9 Front Squats (155/105)

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