Adelphos Athletics – CrossFit

Warm-up (No Measure)

“If you’re able to be yourself, then you have no competition. All you have to do is get closer and closer to that essence.” —Barbara Cook


Warm-up (No Measure)

Crossover Symmetry or Banded 7’s

Monster Walk Warm up


4 Rounds

2 Strict Pull-ups

3 Push-ups

4 Air Squats


Metcon (AMRAP – Rounds and Reps)

25:00 AMRAP:

5 Strict Pull-ups

10 Push-ups

15 Air Squats

-Rest 30 seconds –

Cool Down

Warm-up (No Measure)

1 min foot smash with lacrosse ball (each side)

1 min pec smash on rig with lacrosse ball (each side)

1 min foam roll lats (each side)