Adelphos Athletics – CrossFit

Warm-up (No Measure)

“Every artist was first an amateur.” ―Ralph Waldo Emerson


Warm-up (No Measure)

2:00 Machine


3 rounds (6-8 minutes)

10 Front Rack Walking Lunge + Shoulder Press (bottom of each lunge/empty bar or PVC)

10 Alternating V-Ups

10 Jumping Air Squats

5 Up Downs


Warm-up (No Measure)

Push Press + Split Jerk 5×2

Workout Definition

1 Push Press + 1 Split Jerk x 5 Working Sets

* 10-15 minutes *


Metcon (Time)

For Time




Double Unders

Assistance Work

Warm-up (No Measure)

Flat Bench DB Chest Fly

4 sets: 12 reps

*Rest 1:00-1:30 b/t sets

*Build to a light/moderate weight and stay the same across sets

Elevated Heel Goblet Squat

4 sets: 10 reps

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight; stay the same or build across sets

Cool Down

Warm-up (No Measure)

1 min Banded shoulder overhead distraction + Lunge (each side)

1 min child’s pose

1 min foam roll calves