Adelphos Athletics – CrossFit

Warm-up (No Measure)

“If failure has the strength to turn your life into bitterness itself, then patience has the strength to turn your life into the sweetest joy. Do not surrender to fate after a single failure. Failure, at most, precedes success.” ―Sri Chinmoy


Warm-up (No Measure)

3-4 sets

30-sec Row

5 wall balls

5 Scap Pullups

5 Ring Rows

5 Alt. V-ups (each side)


Metcon (Time)

5 Rounds

250/200m Row

10 Pullups

20 Wallballs (20/14)

10 Toes to bar

Assistance Work

Warm-up (No Measure)

~Bent Over Back Flys

4 sets: 10 reps

~Weighted Hip Thrust

4 sets: 12-15 reps

Cool Down

Warm-up (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Seal Pose