Adelphos Athletics – CrossFit

Warm-up (No Measure)

“Our truest life is when we are, in dreams, awake.” ―Henry David Thoreau


Warm-up (No Measure)

Monster Walk Warm up

Banded 7’s


1-2 Sets

10 Single Arm Suitcase Deadlifts (each side) (moderate)

15 Banded Good Mornings

0:20 Side Plank (each side)

150m Row


Metcon (AMRAP – Reps)

With a Partner

15 min AMRAP


Deadlifts (225/155)

Calorie Row

Assistance Work

Warm-up (No Measure)

4 Sets

10 Seated Single-Arm Dumbbell Z-Press

10 Bent-over Double Dumbbell Rows

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 Thread the Needle (each)