Adelphos Athletics – CrossFit

Warm-up (No Measure)

“Go confidently in the direction of your dreams. Live the life you’ve imagined.” ―Henry David Thoreau


Warm-up (No Measure)

Banded 7’s


Monster Walk Warmup


3 sets

10 PVC Pipe Pass Throughs

10 Walking Lunge Steps


Split Jerk

Split Jerk 1×1

10-15 Minutes of Practice

– Stay light and focus on form


Metcon (AMRAP – Rounds and Reps)

16:00 AMRAP

25/20 Cal Assault Bike

20 Thrusters (45/35)

8 Strict Pull-Ups

***The Goal is to go unbroken through the thrusters so do whatever you need to do try and make that happen every round

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)