Adelphos Athletics – CrossFit

Warm-up (No Measure)

“I have always admired the ability to bite off more than one can chew – and then chew it.” —William DeMille


Warm-up (No Measure)

Monster Walk Warmup


3 sets (10 minutes)

1 min machine of choice

5 Wall Ball Front Squats

5 Wall Ball Push Press

5 Wall Ball Thrusters

20 Alternating V-Ups


Metcon (Time)

6 rounds

25/20 Calorie Row

25 Wall Balls (20/14)

Rest 5:00

6 sets (1:1)

25/20 Calorie Row

-Rest 1:1 after each-

Assistance Work

Warm-up (No Measure)

~~~Standing Alternating DB Shoulder Press

4 sets: 10 reps (each side)

*Rest 1:00-1:30 b/t sets

~~~Plate Front Raise

4 sets: 10 reps

*Rest 1:00-1:30 b/t sets

~~~Glute Bridges

5 sets: 20 reps; unloaded or holding a plate or DB

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