Adelphos Athletics – CrossFit

Warm-up (No Measure)

“When it comes to getting things done, we need fewer architects and more bricklayers.” —Colleen C. Barrett


Warm-up (No Measure)

3:00 Bike (Alternate between 30 seconds Fast/30 seconds easy)

– into –

3 sets (8 minutes max)

10 Single Arm Russian kettlebell swings (each)

10 Air Squats + 2-second pause at the bottom

10 Alternating Box Step Ups

3 Inch Worms


Metcon (No Measure)

5 Rounds

20/15 Calorie Assault Bike

20 AKB Swings (53/35)

50ft Kettlebell Walking Lunge (53/35)

Assistance Work

Warm-up (No Measure)

3 sets

12 Single Arm Strict Press (each)

12 Single Arm Bent Over Row (each)

* Stay light with each movement and focus on smooth/controlled reps *

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)