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Adelphos Athletics – CrossFit

Warm-up (No Measure)

“Every action we take, everything we do, is either a victory or defeat in the struggle to become what we want to be.” —Anne Byrhhe


Warm-up (No Measure)

Monster Walk Warmup


3 sets (6-8 minutes)

30-sec easy row

5 Stepback lunges (each side)

5 RKB Swings (Light)


Metcon (No Measure)


10 rounds:

200/175m Row

50ft walking lunge

3 Power Cleans (135/95)

Assistance Work

Warm-up (No Measure)

5 sets

30-45 seconds Dead Hang (Pull Up Bar)

30-45 seconds Plank (elbows)

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