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Adelphos Athletics – CrossFit

Warm-up (No Measure)

“The roughest roads often lead to the top.” ―Christina Aguilera


Warm-up (No Measure)

3:00 Machine (easy pace)


Monster Walk Warmup


3 sets (10 minutes)

10 Kip Swings

5 Front Squats (empty bar)

5 Push Press (empty bar)

20 Single Unders


Metcon (AMRAP – Reps)

AMRAP 12 Minutes

20 Toes to bar

40 thrusters (45/35)

100 double unders

Assistance Work

Warm-up (No Measure)

4 Rounds

10 Barbell Strict Press @ 50-60% of 1rm or heavy single

10 Seated Arnold Press@ moderate weight

10 DB Snow Angel Raise@ light weight – maintain quality

15 Glute Bridges on Floor – 1 second hold at top

15 Russian Kettlebell Swing @ moderate weight
Seated Arnold Press

DB Snow Angel

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)