Adelphos Athletics – CrossFit

Warm-up (No Measure)

“When you go through a hard period,

When everything seems to oppose you,

When you feel you cannot even bear one more minute, NEVER GIVE UP.

Because it is the time and place that the course will divert.” —Rumi


Warm-up (No Measure)

3-4 sets

30-sec row

5 wall balls

5 Scap Pullups

5 Ring Row

5 Alt. V-ups (each side)


Metcon (Time)

For Time:

25/20 Calorie Row

15 HR push-ups

25/20 Calorie Row

20 Kipping handstand push-ups

25/20 Calorie Row

60 Double Dumbbell Shoulder to Overhead (2×35/25)

25/20 Calorie Row

Assistance Work

Warm-up (No Measure)

~Strict Pull-Ups 5×10

Focus: Control should be shown across sets. Athlete should keep core engaged and avoid kipping. Band across rig is encouraged if strict reps are not possible and should be set at a height that allows for desired number of rep but no more. If using a band, make note of the hole that you are placing the back across the rig to keep consistency on resistance assistance across workouts.

Cool Down

Warm-up (No Measure)

1 min lying 90/90 hip stretch (each side)

1 min overhead elbow grab tricep stretch (each side)

1 min tricep lacrosse ball smash (each side)