Adelphos Athletics – CrossFit

Warm-up (No Measure)

“You cannot dream yourself into a character, you must hammer and forge yourself into one.” ―Henry David Thoreau


Warm-up (No Measure)

Monster Walk Warmup


3 sets

30 sec Row

10 Floor Plate Press

3 Goblet Squats (light- focus on tall torso and stable core)


Metcon (Time)

5 Rounds

15/12 Cal Bike

20 Pushups

6 Front Squats (185/125)

Assistance Work

Warm-up (No Measure)

4 sets

10 Dumbbell Curls (each)

16 Landmine Twist

10 Landmine RDL (each)
Landmine Twist

Landmine RDL

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